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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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