Free personalized workout plan

Chest specialization

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

62 minutes

Genders

Male

Goals

Bodybuilding (Male)
Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

In this program you will hit your chest 3 times a week. Every day will be different stimulation on your muscles. When you want to fully develop particular body part, except hitting it from all angles,

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Equipment

Barbell, Bodyweight, Cable, Dumbbell, Other

Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Split

Experience

Intermediate (2-3 years)

Time

62 minutes

Genders

Male

Days per week

3 days

Goals

Bodybuilding (Male)
Build Muscle (Male)
Fat Loss (Male)
Gain Strength (Male)
Tone Body (Male)
Description

In this program you will hit your chest 3 times a week. Every day will be different stimulation on your muscles. When you want to fully develop particular body part, except hitting it from all angles,

Show More

Equipment

Barbell, Bodyweight, Cable, Dumbbell, Other

Avg Exertion

60%

Workout Type

Split

Avg Cardio Intensity

30%

Workout Overview

Week 1

Day 1: Focus: Chest, Triceps...

Day 2: Rest

Day 3: Focus: Chest...

Day 4: Rest

Day 5: Focus: Chest...

Day 6: Rest

Day 7: Rest

Week 1



ExerciseSetsRepsRestNotes
1. Clapping Pushup4 - 6 sets3 - 4 reps90s
2. Barbell Bench Press5 - 6 sets10 - 20s120s
This will be jus supra-maximal isometric hold. Pick the weight that it's heavier than your 1 RM, let's say 100-120% of your 1RM. Go for 10-20 seconds of iso hold.
3. Close Grip Pin Press5 - 6 sets3 - 5 reps150s
Lift as fast as possible
4. Flat Bench Cable Flyes3 - 4 sets10 - 12 reps60s
2110

ExerciseSetsRepsRestNotes
1. Barbell Incline Bench Press5 - 6 sets3 - 6 reps180s
Don't go to failure, but be close
2. Dumbbell Decline Bench Press3 sets6 - 8 reps120s
31x0
3. Weighted Chest Dip3 sets6 - 8 reps120s
2110
4. Dumbbell Fly On Incline Bench4 sets10 - 12 reps60s
2110

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press4 sets8 - 12 reps90s
22x0
2A. Cable Standing Fly4 sets10 - 12, 8 - 10, 8 - 10, 8 - 10 reps120s
2110
2B. Barbell Incline Bench Press4 sets8 - 10 reps120s
21x0
3. Cable Chest Press3 - 4 sets10 - 12 reps90s
3010
4. Wide Grip Push Ups1 set1 - AMAP reps60s
Do as much reps as possible in 2 minutes.
Date Created: 12/27/18, 9:51 AM

Last Updated: 5/31/20, 5:26 AM

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