December 11, 17

Chest of the gods

Chest of the Gods

For all you guys out there looking to grow that chest but have hit a plateau, this program is for you. There is no need to target this muscle group more than once a week with a huge variety of different movement patterns if trained properly. Keep the program simple and targeted and work to failure and you’ll be on your way to the chest of your dreams.

Before any good workout should come and very good warm up and your chest is no different. Without an adequate warm up to prepare your chest and shoulders for what is to come there is no way you will hit the numbers necessary for you to achieve your gaols.

Warm up. 

Part 1. 3 sets of

15 broom stick shoulder dislocations

30sec dead hang


Part 2. 2 sets of 15 reps (60sec rest between sets)

Prone DB Cuban press


Part 3. 2 sets of 15 reps

Cable or resistant band internal /external rotations


Part 4. 2 sets of 10 reps

Push ups

Standing resistant band pull-parts (big squeeze of the scapulas)



1. Bench press ( 1 warm up set @ 50% 1RM and 1 @ 60% 1RM)

Week 1-2: 3 sets x 8eps (2min rest between sets)

Week 3-4: 4 sets x 6 reps (2-3min rest)

Week 5-6: 5 sets x 3-4 reps (3-4min rest)

2. Incline DB fly

Week 1-2: 3 sets x 20 reps (60sec rest)

Week 3-4: 3 sets x 15-18 reps (60sec rest)

week 5-6: 3 sets x 12-15 reps (60sec rest)

3. Dips

Weeks 1-6: 3 sets x failure (May need to add extra weight if more than 15 reps is achieved.

4. Superset 

Incline hammer strength chest press

Weeks 1-6: 3 sets x 8-10 reps

Machine fly

Weeks 1-6: 3 sets x 15reps

TAGS #chest #resistance training #Strength training #Workout

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