For chest focus on lifting heavy weight and low reps in order to progressively overload the muscles and reap strength gains.
This workout is all about lifting heavy with mass-building compound exercises. Reps fall in the 4-6 or 6-8 range; for those accustomed to doing sets of 8-12, this means going heavier than normal.
Remember, form remains key.
EXERCISE 1
INCLINE BARBELL BENCH PRESS
Start with 2 warm up sets;
Working set: 4 sets, 4-6 reps
You'll need: Bench, Barbell
EXERCISE 2
FLAT BARBELL/DUMBBELL BENCH PRESS
Working set: 4 sets, 4-6 reps
You'll need: Bench, Barbell
EXERCISE 3
CLOSE GRIP BENCH PRESS
Working set: 4 sets, 6-8 reps
You'll need: Bench, Barbell
EXERCISE 4
CABLE FLYES
Working set: 4 sets, 6-8 reps
You'll need: Pulley Machine
EXERCISE 5
Dips
Working set: 3 sets, 6-10 reps
You'll need: Dip Station (can also be done on any surface with a corner!)
