12–16 sets / week
Chest
12
Exercises
39
Total Sets
Press & fly for a fuller, stronger chest.
Exercises
1
Incline Barbell Press
Upper chest (clavicular head)
4
Sets
6–8
Reps
2
Incline Dumbbell Press
Upper chest
4
Sets
8–10
Reps
3
Low-to-High Cable Fly
Upper chest
3
Sets
12–15
Reps
4
Barbell Bench Press
Mid chest (sternal head)
4
Sets
6–8
Reps
5
Flat Dumbbell Press
Mid chest
3
Sets
10–12
Reps
6
Flat Dumbbell Fly
Mid chest
3
Sets
12–15
Reps
7
Decline Barbell Press
Lower chest
4
Sets
8–10
Reps
8
High-to-Low Cable Fly
Lower chest
3
Sets
12–15
Reps
9
Chest Dips
Lower chest
3
Sets
8–12
Reps
10
Pec Deck Machine
Inner chest
3
Sets
12–15
Reps
11
Cable Crossover
Inner chest
3
Sets
12–15
Reps
12
Close-grip Push-up Burnout
Inner chest
2
Sets
AMRAP
Reps