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Chest specialization

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
62 minutes/day | 3 days/week
Good for
Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Tone Body
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Other
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. 

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Workout Overview



Clapping Pushup
4 - 6 sets, 3 - 4 reps, (rest 90s)
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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.
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Close Grip Pin Press demonstrationPlay Close Grip Pin Press demonstration
5 - 6 sets, 3 - 5 reps, (rest 150s)
Lift as fast as possible
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Flat Bench Cable Flyes demonstrationPlay Flat Bench Cable Flyes demonstration
3 - 4 sets, 10 - 12 reps, (rest 60s)
2110
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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
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Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
3 sets, 6 - 8 reps, (rest 120s)
31x0
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Weighted Chest Dip demonstrationPlay Weighted Chest Dip demonstration
3 sets, 6 - 8 reps, (rest 120s)
2110
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Dumbbell Fly On Incline Bench
4 sets, 10 - 12 reps, (rest 60s)
2110
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Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 8 - 12 reps, (rest 90s)
22x0
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Circuit
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4 sets, 10 - 12, 8 - 10, 8 - 10, 8 - 10 reps, (rest 120s)
2110
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Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 8 - 10 reps, (rest 120s)
21x0
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Cable Chest Press demonstrationPlay Cable Chest Press demonstration
3 - 4 sets, 10 - 12 reps, (rest 90s)
3010
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Wide Grip Push Ups
1 set, 1 - AMAP reps, (rest 60s)
Do as much reps as possible in 2 minutes.
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Date Created: 12/27/2018, UTC


Last Updated: 5/31/2020, UTC

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