Chest Workout

I put this workout together for my brother and took him through it, then decided I thought it was pretty good, so I did it this morning too πŸ™‚

I have just given him a new program, as he really needs to work on his legs. For him, his next four weeks will be higher rep, pulses and 1 1/2 rep type of work. Following that he will start a two week heavy 4-6rep type of structure and after that we will do some negative work.

His week will consists of:legs (dominant quads and calves), chest and triceps, legs (dominant hamstrings), back and biceps, legs and absΒ (combination), shoulders and abs – this makes up 6 days so a rest in between these. It is just something different, as he generally doesn’t change it up and he has a bad habit of sticking to the 10-12 rep range.

legs tomorrow for me !


Flat bench press – 4 sets – 10 reps 1 Β½ reps with 5 full

Flat bench press with 180degree twists with standing across the body raises – 4 sets – 10 reps for the twists with 20 reps for the raises

Incline dumbbell flys with overhead chest extensions – 3 sets – flys 10 reps with holds, and 5 pumps. Overheads – 10 reps

Incline dumbbell flys – triple drop set – till failure each time

Seated incline iso machine – 4 sets – 10 reps – 4 seconds to lower the weight

Cable flys – 3 sets – 15 reps – 10 slow, 5 pumps

My weights

Flat bench 1 Β½ – 14kgs each hand

Flat bench with twist – 12kgs each hand

Raises – 7kgs each hand

Overheads – 18kgs

Flys – started at 6, increases to 10kgs each hand

Fly drop set – started at 12kgs dropped to 10 then 6

Incline iso machine – started at 10kgs increase by 2.5kgs each side each time

Cable flys – pin machine – started at 6kg pin, added half weight then increased to next pin


About nfrain

A passion for a healthy life, body and mind. A discussion of my experiences and thoughts with some tips and tricks along the way.
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