Chiseled Chest
| Exercise | Reps | Sets | Rest | |
|
Rotator cuffs |
10-12 reps |
3 sets |
1 minute rest |
Warm up your rotator cuffs to prevent injury |
|
Bench press warm up |
10-12 reps |
3 sets |
90 second rest |
Warm up your chest by performing a light bench press for 3 sets. |
|
Bench press |
10, 8, 6, 6, 10 |
5 sets |
2 minute rest |
Using heavy weights gradually make your way up until you have reached a weight you can only perform 6 reps on. Keep tension on the chest by making sure not to fully lock out the elbows. |
|
Weighted dips |
10 reps |
4 Sets |
90 Seconds |
In this exercise we want to perform the dip by elevating the legs and not having them drag below you. Use a box to keep your feet above 90 degrees so that tension remains on the chest and off the shoulders. |
|
Flat bench dumbbell fly |
8-10 reps |
4 sets |
1 minute rest |
Make sure you are going relatively high whilst squeezing the chest together on each rep. Squeeze your chest hard until you feel like it may burst. |
|
Incline machine chest press |
10 reps |
3 sets |
90 second rest |
Another relatively high weight on this exercise, focus on squeezing the chest together as hard as you can |
|
Incline cable fly super set Flat machine chest press |
12 reps |
3 sets |
90 seconds rest |
The final phase of this workout is a super set finisher. In this exercise we are focusing on controlling the weight at a tempo of 3 seconds up and 3 seconds down. |