Lower Chest Workout #1

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This free workout plan, designed for the advanced body builder, targets the lower portion of the pectorals during your chest workout. This workout will help build mass in the sternal region of the chest.

The workout uses presses and flyes with the bench at a decline of 30 to 45 degrees to build mass in the sternal, or lower area of the chest.

Use the workout to add variety to your chest routine, or if your lower chest is a lagging body part.

This workout is designed to be used 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.

Workout Routine




Decline Barbell Bench Press


12, 12, 10, 8

Decline Flye


10, 10, 12, 12

Dips (Body Weight)



Bench Push Up (Body Weight)



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