Chest day Workout

 

Chest day:

Compound Movements

1. Barbell Bench Press

   
   
   
   • Sets: 4
   • Reps: 8-12
   • Rest: 2 minutes

2. Incline Dumbbell Press

   
   
   
   • Sets: 4
   • Reps: 8-12
   • Rest: 90 seconds

3. Decline Bench Press (Optional: can use dumbbells or barbell)

   
   
   
   • Sets: 3
   • Reps: 8-12
   • Rest: 90 seconds

Isolation Movements

4. Flat Bench Dumbbell Flyes

   
   
   
   • Sets: 3
   • Reps: 10-15
   • Rest: 60 seconds

5. Cable Crossovers

   
   
   
   • Sets: 3
   • Reps: 12-15
   • Rest: 60 seconds

Finishing Movements

6. Push-Ups

   
   
   
   • Sets: 3
   • Reps: To Failure
   • Rest: 60 seconds

7. Pec Deck Machine

   
   
   
   • Sets: 3
   • Reps: 12-15
   • Rest: 60 seconds