Training Plan - Chest Workout for Mass
Chest Progress: July 2017
Chest Progress: July 2017
This chest workout is what I am currently using in my routine to gain mass and put on size. This workout is for intermediate to advanced lifters. The routine starts with big compound movements and finishes with fry out lighter sets to send the muscles into hypertrophy and cause muscle growth. I find this routine very effective at exhausting the chest and causing an excellent pump. Using this workout and following a bulking diet plan, I have had strength gains in my chest week to week. If you do a body part split style of training, try this as your chest day workout.
For those new to lifting, check out my more guided chest routine workout post. This post will help you determine what weight to use, how to determine reps, and how to best set yourself up for a successful workout.
CHEST WORKOUT FOR MASS
- Flat Barbell Bench Press: Warm Up Weight x 2 sets x 20-15 reps
- Flat Barbell Bench Press: Heavy Weight x 1 set x 6 reps
- Flat Barbell Bench Press: 1 Rep Max x 1 set x 1-3 rep
- Flat Barbell Bench Press: Working Weight x 3 sets x 10-12 reps
- Incline Barbell Bench Press: Working Weight x 3 sets x 10-12 reps
- Incline Dumbbell Fly: Working Weight x 3 sets x 8-10 reps
- Incline Dumbbell Bench Press: Working Weight x 3 sets x 10-12 reps
- Flat Dumbbell Fly: Working Weight x 3 sets x 10-12 reps
- Tricep Machine Press: Working Weight x 3 sets x 12-15 reps
- Chest Machine Fly: Working Weight x 3 sets x 15-20 reps (lighter weight, pump sets)
- Cable Fly: Working Weight x 3 sets x 15-20 reps (lighter weight, pump sets)
How to perform in this routine...
- All sets can be done as straight sets
- Sets can be combined as super sets
- Perform an Ab workout or Calf workout at the end of this routine
This routine is for intermediate to advanced lifters and takes about 1.5 hours to complete (with a 15 minute ab or calf workout added on). It is extremely effective for growing the chest and giving it a full appearance with definition. This routine is especially effective at giving a great chest pump. Try out some or all of the routine for your next chest day!
*I am not a certified personal trainer. My experience is limited to myself. If you are new to lifting, please seek out resources online and the help of a trainer or experienced friend before embarking on a new fitness regime.
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