Create a free workout plan with AI

Chest specialization

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
43 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
Bodyweight, Barbell, Flat Bench, Squat Rack, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Incline Bench, 2 x Dumbbell, Decline Bench, Other, Single D-Handle Attachment
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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, you need to hit every muscle fiber with different load. Tempo will be noted bellow some of the exercises. You will work your chest on monday, wednesday and friday. On tuesday you can train your legs, thursday would be rest day and than you can hit your back on saturday and rest on sunday. Keep doing this program for 4 weeks. 

Show More

Workout Overview

Week 1

Day 1: Push

Day 2: Rest

Day 3: Upper

Day 4: Rest

Day 5: Push



Clapping Pushup
4-6 sets, 3-4 reps, (rest 90s)
Time between exercises: 60s
Show Alternative Exercises
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
5-6 sets, 10-20s, (rest 120s)
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.
Time between exercises: 60s
Show Alternative Exercises
Barbell Close Grip Pin Press demonstrationPlay Barbell Close Grip Pin Press demonstration
5-6 sets, 3-5 reps, (rest 150s)
Lift as fast as possible
Time between exercises: 60s
Show Alternative Exercises
Flat Bench Cable Flyes demonstrationPlay Flat Bench Cable Flyes demonstration
3-4 sets, 10-12 reps, (rest 60s)
2110
Time between exercises: 60s
Show Alternative Exercises

Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
5-6 sets, 3-6 reps, (rest 180s)
Don't go to failure, but be close
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
3 sets, 6-8 reps, (rest 120s)
31x0
Time between exercises: 60s
Show Alternative Exercises
Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3 sets, 6-8 reps, (rest 120s)
2110
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Fly On Incline Bench
4 sets, 10-12 reps, (rest 60s)
2110
Time between exercises: 60s
Show Alternative Exercises

Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 8-12 reps, (rest 90s)
22x0
Time between exercises: 60s
Show Alternative Exercises
Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 10-12 reps, (rest 120s)
2110
Time between exercises: 60s
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 8-10 reps, (rest 120s)
21x0
Time between exercises: 60s
Show Alternative Exercises
Standing Cable Chest Press demonstrationPlay Standing Cable Chest Press demonstration
3-4 sets, 10-12 reps, (rest 90s)
3010
Time between exercises: 60s
Show Alternative Exercises
Wide Grip Push Ups
1 set, 1-AMAP reps, (rest 60s)
Do as much reps as possible in 2 minutes.
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/27/2018, UTC


Last Updated: 5/31/2020, UTC

Similar Workouts

More Workouts by Nemanja Matovic

Create a free workout plan with AI

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