Time to get those pecs powered up with this classic chest workout.
This workout is pretty straightforward (but not easy), hitting the chest muscles from different angles and working the shoulders and triceps. adding some serious muscle mass to your upper body and working on some serious gay gains.
Warm up
Elliptical Trainer
| Time | Resistance | Incline | RPE |
|---|---|---|---|
| 10m | 5 | 5 | 6 RPE |
Chest workout
1. Barbell Bench Press
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | 1 kg | 15 | 2m |
| 2 | 1 kg | 10 | 2m |
| 3 | 1 kg | 8 | 2m |
| 4 | 1 kg | 8 | 2m |
| 5 | 1 kg | 6 | 2m |
2. Seated Shoulder Press
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | 1 kg | 12 | 1m |
| 2 | 1 kg | 8 | 1m |
| 3 | 1 kg | 8 | 1m |
| 4 | 1 kg | 8 | 1m |
3. Dumbbell Incline Chest Press
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | 1 kg | 14 | 2m |
| 2 | 1 kg | 14 | 1m |
| 3 | 1 kg | 14 | 1m |
| 4 | 1 kg | 14 | 1m |
4. Side Lateral Raise
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | 1 kg | 14 | 1m |
| 2 | 1 kg | 14 | 1m |
| 3 | 1 kg | 14 | 1m |
| 4 | 1 kg | 14 | 1m |
5. Upright Rows
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | 1 kg | 15 | 45s |
| 2 | 1 kg | 12 | 45s |
| 3 | 1 kg | 12 | 45s |
6. Chest Dips
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | 1 kg | 12 | 1m |
| 2 | 1 kg | 8 | 1m |
| 3 | 1 kg | 8 | 1m |
7. Close Grip Bench
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | 1 kg | 15 | 1m |
| 2 | 1 kg | 10 | 1m |
| 3 | 1 kg | 10 | 1m |
| 4 | 1 kg | 10 | 1m |
8. Incline Barbell Skull Crusher
| Set | Weight | Reps | Rest |
|---|---|---|---|
| 1 | 1 kg | 10 | 1m |
| 2 | 1 kg | 10 | 1m |
| 3 | 1 kg | 10 | 1m |
