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Chiseled Chest Workout

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.