Chest Gainz

Warm Up 10-15 minutes

(ie. Run, Treadmill, Elliptical, Bike, Stair Stepper, Row, etc.)

 BEGINNER

Barbell Bench Press

 4 x 10

Decline Barbell Bench Press

 4 x 10

Barbell Incline Bench Press

 4 x 10

Flat Bench Dumbbell Fly

 4 x 10

Machine Bench Press

 4 x 10

 

INTERMEDIATE/ADVANCED

Barbell Bench Press

(10 sec Pause Reps)

 4 x 8

SUPERSET

Dumbbell Pullovers

Dumbbell Incline Fly

 

 4 x 8-12

Decline Chest Press

 (Pyramid Sets)   

  x20, x12, x8, x4, x2

SUPERSET

Middle Cable Flies

Push Up

 

 4 x 8-12

Incline Dumbbell Squeeze Press

 4 x 10

Machine Fly

(Pyramid Sets)

 x20, x12, x8, x4, x2