Chest specialization

By Nemanja Matovic

	Intermediate (2-3 years)
	48 minutes/day \| 3 days/week
	Bodybuilding, Build Muscle, Fat Loss, Gain Strength, Tone Body
	Bodyweight, Barbell, Flat Bench, Squat Rack, Hi-Lo Pulley Cable Machine, Single Grip Handle Strap, Incline Bench, 2 x Dumbbell, Decline Bench, Other, Single D-Handle Attachment Show More

Average Exertion

Average Cardio Intensity

In this program you will hit your chest 3 times a week. Every day will be different stimulation on your muscles. When you want to fully develop particular body part, except hitting it from all angles, you need to hit every muscle fiber with different load. Tempo will be noted bellow some of the exercises. You will work your chest on monday, wednesday and friday. On tuesday you can train your legs, thursday would be rest day and than you can hit your back on saturday and rest on sunday. Keep doing this program for 4 weeks.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Clapping Pushup	4-6 sets	3-4 reps	90s
2.Barbell Bench Press See Exercise Notes	5-6 sets	10-20s	120s
3.Barbell Close Grip Pin Press See Exercise Notes	5-6 sets	3-5 reps	150s
4.Flat Bench Cable Flyes See Exercise Notes	3-4 sets	10-12 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Incline Bench Press See Exercise Notes	5-6 sets	3-6 reps	180s
2.Dumbbell Decline Bench Press See Exercise Notes	3 sets	6-8 reps	120s
3.Weighted Chest Dip See Exercise Notes	3 sets	6-8 reps	120s
4.Incline Dumbbell Flye See Exercise Notes	4 sets	10-12 reps	60s

Day 5

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Exercise	Sets	Reps	Rest
1.Dumbbell Bench Press See Exercise Notes	4 sets	8-12 reps	90s
Circuit #2 - 4 rounds Rest 120s between rounds
2A.Cable Standing Fly See Exercise Notes	4 rounds	10-12 reps	0s
2B.Barbell Incline Bench Press See Exercise Notes	4 rounds	8-10 reps	120s
3.Standing Cable Chest Press See Exercise Notes	3-4 sets	10-12 reps	90s
4.Wide Grip Push Ups See Exercise Notes	1 set	1-AMAP reps	60s

Date Created: 12/27/2018, UTC

Last Updated: 10/30/2021, UTC

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