@championmethod

BEGINNER

Exercise 1
CHEST
Exercise 2 Exercise 3

Incline Barbell Press DB Flat bench Press Smith Machine Decline Press

Exercise 4 Exercise 5 Exercise 6

Reverse Grip Flat Bench Press Cable Hi-Low Flyes Cable Lo-Hi Flyes

Exercise 7 Exercise 8 Exercise 9

Pec Dec Flyes Cable Presses – Flyes DB Pull Overs

Exercise 10 Exercise 11 Take a 90-second rest

between sets & after all
3-4 sets are completed
to take 2-3 minute
break before moving to
Dips Push-Ups the next Exercise
(12-15) Reps
 INTERMEDIATE
@championmethod

CHEST OF PLEASURE
(WARM-UP) (4-5 Sets)

Cable Lo-Hi Flyes Cable Hi-Lo Flyes SIDE TO SIDE MID FLYES

Perform each exercise for 1 minute long, after completing each exercise go to the next exercise
immediately. The weight must be very light so you can complete the minute and still have the
strength to perform the next exercises.
Rest is okay to have after completing the 3 exercises, very short rest 30seconds – 60 seconds.

Increase the weight after every set

and on the 4th set I want you to do
a drop set which means you will
decrease the weight after failing
(DROP SET 3-4 times)

Take a 90-second rest between sets &

after all 3-4 sets are completed to take
3-4 minute break before moving to FLAT BARBELL PRESS INCLINE DB PRESS
the next Exercise

SMITH MACHINE DECLINE PRESS MEDICINE BALL SIDE TOSS MEDICINE BALL SLAMS
 INTERMEDIATE
@championmethod

CHEST TO FARDOUS
Take a 90-second rest between
sets & after all 3-4 sets are
completed to take 3-4 minute
break before moving to the next
Superset

Warm Up (2 Sets)
Rest 90 seconds (10-15) Reps
after completing and
repeat 2x then take a
2-3 minute break
before moving to the
1st superset
DB Flat Press Barbell Press

(10-15) Reps (10-15) Reps

Cable incline Flyes Cable Decline punches Machine Flat Press Pec Dec Flyes

(10-15) Reps (10-15) Reps

Reverse Grip Decline Press Reverse Grip Bar Push Ups Incline DB Press Neck Press

(10-15) Reps (10-15) Reps

Dips Cable Pull Overs Decline Cable Flies Incline Punch Press

Final Set with an elevator set – start heavy and do 1 rep go

lighter weight and do 2 reps then lighter weight 3 reps
then lighter weight 4 reps and etc… until your done with
the whole entire stack of weights.

Cable Pull Overs (1 SET)

 ADVANCED
@championmethod

CHEST OF IBRAHIM ‫م‬

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‫ﱠ‬ ِ‫ﻪ‬‫ﻴ‬ْ َ ‫ﻠ‬‫ﻋ‬َ
Warm Up (2 Sets ONLY)

Cable lo- hi Flyes Cable hi- Low Spidermans

Ladder Push ups

Take a 90-second rest

between sets & after all
3-4 sets are completed Bodyweight Flies DB Flyes
to take 3-4 minute
break before moving to
the next Superset

DB Pull Overs DB Close Grip Press Rope Pull Downs

Decline Press Decline Push ups Dips

Incline DB Press Machine Incline Press

Flat Bench Press Swiss Ball DB Press DB Body Press

 ADVANCED
@championmethod

CHEST RUSH
Round 1 Take a 90-second rest between sets
& after all 3-4 sets are completed to
take 3-4 minute break before
moving to the next Superset

Ladder Push ups

Machine Incline Throws 3/4 Front Raises Incline Push-Ups

(To Failure)

Barbell Flyes Bodyweight Flyes DB Press – Pullovers

Round 4
(To Failure)

DB Flat Press Rack Tour

Dips Decline Flyes

 ADVANCED
@championmethod

CHEST AWAKENING WORKOUT

Take a 90-second rest between sets
& after all 3-4 sets are completed to
take 3-4 minute break before
moving to the next Superset

Round 2
One Arm Push Ups Bench Push Ups

DB Flat Pyramid Press

Decline DB Press Decline Cable

Fly Variations

Flat DB Flys Flat DB Press Spidermans Wide Hand Push Ups

Superset 5

Incline smith Machine Incline Cable fly Incline cable punches

Grip Displacement
 HOME WORKOUT
@championmethod

30-MINUTE CHEST WORKOUT

Perform each exercise
for 1 minute long
going back and forth
DB Incline Press Rocky sit ups
for 6 minutes

Take 3-4 minute

break before
DB Flat Press Cocoons
moving to the
next Superset

Decline Push-ups Side Planks

DB Pullover DB Flyes

DB Incline Flyes DB Close Grip Press