4-Week Chest Workout

Week 1 (Overall Chest

Development)

Exercise

Se Reps
ts

Bench Press Warmup 2-3 15-20

Incline Dumbbell
Flye

15-20

Bent-Over Cable
Crossover

6-8*

Decline Push-Up

to
failure

Dumbbell Pullover

8-10

Week 4 (Lower Chest Focus)

Decline Dumbbell
Press

10-12*

Push-Up

to
failure

6-8*

Incline Bench Press

8-10

Incline Dumbbell
Flye

10-12

Week 3 (Upper Chest Focus)

Smith Machine
Decline Press

12-15

Exercise

Push-Up

to
failure

Se Reps
ts

Bench Press Warmup 2-3 15-20

10-12*

8-10

Exercise

Flat-Bench Dumbbell 3
Press

Bench Press

Week 2 (Middle Chest Focus)

Low-High Cable
Crossover

Exercise

Se Reps
ts

Decline Bench Press 2-3 12-20

Warmup

Decline Bench Press 3

6-8

Se Reps
ts

Upright Cable
Crossover

8-10*

Incline Bench Press

Warmup

2-3 12-20

Bench Press

10-12

Incline Bench Press

6-8*

Dip

to
failure

Flat-Bench Dumbbell 3
Press

8-10

se the intensity techniques on

the following page wherever you
see this symbol *. Choose one
technique for a particular
exercise and utilize it only on
the last set of that move.