This is a great workout that lasts 1 hour. It consists of 5 exercises, 2 of which are supersets. Superset means to do 2 exercises, with no rest in between.

The Routine

Exercise No. 1 - incline bench press:  Before you start with working sets, do 2 warm-up sets with a high rep count. With this exercise, you will get the blood to the chest, and prepare the chest before the following superset. After each set, rest between 1 and 2 min.

Superset - the neck bench press + incline chest cable fly: this superset will burn the chest to the max. Do 4 rounds of this superset. After each round, rest for 2 minutes (max 3 min). The weight for the neck press stays the same for all 4 sets. The neck press is a bit complicated, so we included an additional video with more instructions on the neck press. 

Exercise No. 4: The last set is a drop set. The drop set consists of 3 mini-sets. The drop set looks like this: 1. mini set (6 reps), no rest and lower the weight by 20%, 2. mini set (8 reps), no rest and lower the weight by 20% more, 3. mini set (10 reps - failure).

Exercise No. 5 - Pec Deck: Increase the weight if needed, but maintain the same rep range in all 4 sets (12 reps per set). We attached an additional video regarding the correct form on the pec deck.