This is a general chest workout program. It does not cater to any one persons specific limitations or needs. If you have any injuries, ailments, or restrictions, you should contact myself or a practitioner before partaking in a program of this nature.

The Program is as follows;

   1- Cable Chest Fly – 4 sets – Perform 12-15 repetitions per set. 45sec – 1min rest. Cable should be adjusted to #15.

 

 

      2- Flat Dumbbell Chest Press – 4 sets – 45sec-1min rest between sets.

Set 1 – 10-12 repetitions

Set 2 – increase the weight from set 1 – 8-10 repetitions

Set 3 – same weight – 8-10 repetitions

Set 4 – same weight – 8-10 repetitions

 

    3- Barbell Incline Bench Press– 4 sets – 45sec-1 min rest between sets – bench set to 30 degrees

Make sure you have a spotter to assist you when performing this exercise.

Set 1 – 10-12 repetitions

Set 2 – increase the weight from set 1 – 8-10 repetitions

Set 3 – same weight – 8-10 repetitions

Set 4 – increase the weight from set 3 – 6-8 repetitions.

 

 

 

4- Seated Chest Press Machine – 4 sets – 45sec-1min rest – seat aligned so handles run the same height as chest.

Set 1 – 12-15 repetitions

Set 2 -Increase the weight – 10-12 repetitions

Set 3 – Increase the weight – 8-10 repetitions

Set 4 – Same weight – 8-10 repetitions

 

 

 

5 – Standard Push Up – 4 sets. Each set to failure of repetitions – 30 sec rest between sets.

 

Your body will give you back the equivalent of the effort you put it in, in results. This can be as challenging or as easy as you choose to make it. Push yourself and have fun!