Chest Sculpt 1
(Note: Always adjust the weight to fit your ability and never compromise form or range of motion for additional weight. Injuries do not equate to gains.)
Warm-up: Stretch out your chest for about a minute, then use light dumbbells to perform chest press on a bench for upwards of 20 reps. This will warm your chest up and get the blood flowing to the muscles.
- Superset - 6 sets
- Incline Barbell Chest Press - 12 reps, 12, 10, 10, 8, 8 (135lbs, 155, 185, 205, 205)
- Incline Dumbbell Flies - 10 reps (20lbs)
- Remember to keep form and control the movement from start to finish.
- Superset - 5 sets
- Seated Cable Flies - 12 reps, 12, 10, 10, 10 (20lbs, 22.5, 25, 27.5, 30)
- Use an adjustable bench and position in front of the dual cable machine such that your arms are pulled behind parallel with your chest. This will enable a full range of motion with resistance.
- Note the increasing weight as you progress through the sets.
- Use an adjustable bench and position in front of the dual cable machine such that your arms are pulled behind parallel with your chest. This will enable a full range of motion with resistance.
- Flat Dumbbell Chest Press - 10 reps (75lbs, 75, 70, 70, 70)
- Note the decreasing weight as you progress through the sets.
- Seated Cable Flies - 12 reps, 12, 10, 10, 10 (20lbs, 22.5, 25, 27.5, 30)
- Dips - 4 sets to failure (bodyweight)
- Perform these with a wide grip and be sure to use a full range of motion and a slight tilt backward with your torso - this will place less emphasis on the triceps and more on the chest.
- Superset - 4 sets**
- Chest Fly Machine - 10 reps (100lbs, 110, 120, 120)
- **On the fourth set, perform reps to failure.
- Elevated Push-ups - 10 reps (bodyweight)
- Use dumbbells in a standing position for your hand placement and a bench to elevate your feet. This will enable your chest to get a full range of motion (lower than if you only went down to the ground with your chest).
- **On the fourth set, perform reps to failure.
- Chest Fly Machine - 10 reps (100lbs, 110, 120, 120)