Total Chest Workout #1

This free chest workout, designed for the intermediate weight lifter or bodybuilder, is a workout designed to build muscle mass fast. The exercises in this free workout plan hit all parts of the chest.

The workout uses primarily barbell presses to build mass in the chest area. The upper pectoralis major is targeted first since it is usually the weakest portion of the chest. This gives us a slight pre-exhaust effect in our workout.

You should use this workout in a split routine (not in a full body workout). Rest at least 48 hours (2 days) between workouts. In a 5 day split, you may rest as much as 6 or 7 days between chest workouts.

You should rest 60 to 75 seconds between sets and exercises, and perform each exercise with a 2-0-1 tempo (that is, 2 seconds down, no pause, 1 second up).

Remember to warm up properly and use a spotter or other safety equipment when performing any workout routine.


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Workout Routine




Incline Barbell Bench Press


12, 12, 10, 8

Flat Barbell Bench Press


12, 10, 8 , 6

Decline Barbell Bench Press


12, 10, 8, 6

Flat Bench Flye


12, 12, 15, 15

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