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Home Workouts Mens Exercises IG Muscle > Exercises > Chest Program

Chest Program 1:

Chest Only


Incline BB Press 1 x 20, 1 x 12, 2 x 8


Incline DB Press  2 x 8


Wide Grip Weighted Dips 2 x 10


Incline DB Flye 2 x 10


 
Incline Hammer Press  2 x 10


Decline Cable Flye 2 x 10


 
Push-up  2 x rep-out


Smith Machine Press Drop-set 1 x 10, 10, 10


Weekly Training Split  


Monday Chest


Tuesday Back 


Wednesday Quads/Hamstrings/Calves


Thursday Shoulders/Abs


Friday Arms/Calves

Chest Program 2:

Pressing Exercises for Chest Superset with Rowing Exercises for Back


Bench Press 1 x 20, 1 x 12, 2 x 8


 
70° BB Row 1 x 20, 1 x 12, 2 x 8


Incline DB Press  2 x 8


 
One-arm DB Row 2 x 10 each side


Incline Smith Press 2 x 8


  
Reverse Grip Cable Row 2 x 10


Machine Chest Press 2 x 10


 
Seated Machine Row  2 x 10


Wide Grip Weighted Dips 2 x 10

 

Back Wide Grip Body Row 2 x rep-out

 

Weekly Training Split:


Monday

Pressing Exercises for Chest superset with Rowing Exercises for Back


Tuesday

Compound Exercises for Quads superset with Hamstring Exercises


Wednesday

Compound Exercises for Shoulders superset with Compound Exercises for Lats


Thursday

Abs/Core/Calves/Deadlifts


Friday

Compound Exercises for Triceps superset with Bicep Exercises

   

 

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