Pre-exhaust
Pec fly machine
Warm-up: 1 x 20, 1 x 12
Sets: 4 x 15, 12, 12, 10 + 10*
*10 full reps, then 10 from mid-point to full contraction
Superset with
Flat Smith machine press
Warm-up: 1 x 20, 1 x 12
Sets: 4 x 15, 12, 12, 10 + 10*
Incline cable crossover
(Set up incline bench between two low pulleys)
Sets: 4 x 15, 15, 12, 10
Superset with
Hammer Strength incline press
Sets: 4 x 15, 12, 12, 10 + 10*
Basic iron blast
Flat barbell bench press
Warm-up: 1 x 20, 1 x 15, 1 x 8
Sets: 5 x 12, 10, 8, 8, 6 (increasing weight)
Incline dumbbell press
Warm-up: 1 x 12
Sets: 5 x 12, 10, 10, 8, 8 (increasing weight)
Flat dumbbell fly
Sets: 4 x 10-12
Dips: Bodyweight, 4 sets to failure
Machine massacre
Smith machine incline press
Warm-up: 1 x 20, 1 x 15
Sets: 4 x 12, 12, 10, 8 + 8 (drop set)
Flat bench press machine 4 x 15, 12, 10, 10 + 10*
Pec fly machine 3 x 21+
Dip machine, leaning forward 4 x 12
*10 slow reps with 2-second positive and 4-second negative, 10 reps as fast as possible. Try to use the same weight, but reduce weight if you need to.
+7 full reps, 7 reps from full stretch to midpoint of rep, 7 reps from midpoint to full contraction
Upper chest specialization
Incline barbell press
Warm-up: 1 x 20, 1 x 12
Sets: 5 x 12, 12, 10, 8, 8 (increasing weight)
Incline dumbbell fly 4 x 12-15
Superset with
Incline dumbbell press 4 x 10-12
Landmines* 4 x 10-12
*These can be done with a barbell standing up and propped in a corner or kneeling down in front of a supported T-bar row machine. They are essentially a steep incline press
Intensity overload
Flat dumbbell press 5 x 20, 15, 12, 10, 8
Superset with
Push-ups Bodyweight to failure
Pec fly machine 5 x 15, 12, 10, 10, 10
Superset with
Dips, leaning forward 5 x Bodyweight to failure
Seated bench press machine 4 x 10 + 10 + 10 (double drop sets)
Flex chest in crab most-muscular pose 3 x 30 seconds
Superset with
Flat dumbbell fly stretch 3 x 30 seconds
(get into stretch position of dumbbell fly and hold for 30 seconds. DO NOT go too heavy on these!)
Randy Reith
