I’ve structured my chest workouts so that you get in some squeeze action and some pressing moves each week. Today, we’re going to hit a lot of different angles with different types of tension. This workout is a classic example of what I think works best for building chest. I like to start with a couple warm-up sets with lighter weights, but don’t count those toward your working sets in my exercise chart. Then you’ll move on to progressively heavier weights.
Finally, I like to end with a drop in weight for a set or two and really bang out some reps. That not only feels great, but it helps bring in detail as you’re dieting to reveal the muscles you’ve been working to build.
OPERATION AESTHETIC NOTES
*Exposing yourself to heavier weights allows your body to eventually perform more reps with that weight. Don’t be scared of the weights.
*On the other hand, be open to shifting your reps around, especially when you’re dieting. If you know you’re maxing out for one weight, then drop the weight for the next set.
*I really like to finish most exercises with a lighter weight for more reps. Lighter weights feel really good after heavy sets.
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Early morning cardio
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1
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25 minutes
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Get in these sessions as early as you can after you wake up for better results.
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EXERCISE
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COMMENT
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Incline dumbbell bench presses
I add about 20 pounds per dumbbell as I pyramid up, and then I drop weights for a pumping set.
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5 SETS / 12, 10, 8, 4, 15 REPS
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Barbell bench presses
Since this is the second exercise, you should focus more on the stretch during the negative than the amount of weight you’re using.
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6 SETS / 12, 10, 8, 4, 15, 15 REPS
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Incline dumbbell flyes
Increase weight each set and then come down to a lighter weight for the last.
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4 SETS / 12, 10, 8, 15 REPS
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Dips
Lean forward to target your chest more than your triceps—at this point you shouldn’t need to add weight.
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4 SETS / Burnout*
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Incline Smith machine bench presses
Contractions feel a little different on this machine than they do with other pressing moves.
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5 SETS / 12, 10, 7, 3, 15 REPS
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Post-Workout cardio
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1
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25 minutes
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These sessions can be performed later in the evening rather than immediately after training if you prefer.
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*For burnouts, you’ll perform as many reps as you can. Rest about 45–60 seconds between sets. Don’t count reps. Just work to failure for each set.
TIP: Don’t forget to get in PRE-KAGED® in the half-hour window before you begin your workouts. This potent pre-workout product will not only give you energy when you’re training, but it will support better performance as you train hard to blast through calories while reducing catabolism (muscle breakdown).
