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,

Show More

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



ExerciseSetsRepsRestNotes
1. Clapping Pushup
Clapping Pushup
4 - 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 Press
Close Grip Pin Press
5 - 6 sets3 - 5 reps150s
Lift as fast as possible
4. Flat Bench Cable Flyes
Flat Bench Cable Flyes
3 - 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 Press
Dumbbell Decline Bench Press
3 sets6 - 8 reps120s
31x0
3. Weighted Chest Dip3 sets6 - 8 reps120s
2110
4. Dumbbell Fly On Incline Bench
Dumbbell Fly On Incline Bench
4 sets10 - 12 reps60s
2110

ExerciseSetsRepsRestNotes
1. Dumbbell Bench Press
Dumbbell Bench Press
4 sets8 - 12 reps90s
22x0
2A. Cable Standing Fly
Cable Standing Fly
4 sets10 - 12, 8 - 10, 8 - 10, 8 - 10 reps120s
2110
2B. Barbell Incline Bench Press4 sets8 - 10 reps120s
21x0
3. Cable Chest Press
Cable Chest Press
3 - 4 sets10 - 12 reps90s
3010
4. Wide Grip Push Ups
Wide Grip Push Ups
1 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

Similar Workouts

More Workouts by Nemanja Matovic

Similiar split workouts

Workouts with similar equipment

3 day workouts that are 62 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.