Build chest like Aquaman
Full Workout Routine
Pec Deck Round 1
Additional Videos
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How to: Pec Deck
Watch the video where my Gymzilla colleague explains the proper form for the pec deck fly.
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Pec Deck - Set 1 (warm up)
Weight: not too heavy (example: 35kg). Watch an additional video above.
Reps: 12 -
Rest: 1 m
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Pec Deck - Set 2
Weight: heavier (example: 45kg)
Reps: 10 -
Rest: 1 m
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Pec Deck - Set 3
Weight: heavier (example: 55kg)
Reps: 10 -
Rest: 1m 30s
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Pec Deck - Set 4
Weight: heavier (example: 70kg)
Reps: 8 -
Rest: 1m 30s
Chest Press Machine Round 2
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Chest Press - Set 1
Weight: not too heavy (example: 35kg). Do not lower the seat all the way down. The handles should be in line with the middle part of the chest.
Reps: 12 -
Rest: 1 m
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Chest Press - Set 2
Weight: heavier (example: 45kg)
Reps: 10 -
Rest: 1 m
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Chest Press - Set 3
Weight: heavier (example: 55kg)
Reps: 8 -
Rest: 1m 30s
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Chest Press - Set 4
Weight: just slightly heavier (example: 60kg)
Reps: 8 -
Rest: 1m 30s
Cable Chest Press Round 3
Additional Videos
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Chest Cable Press vs. Fly
Watch this video from my Gymzilla colleague to learn the difference between cable chest press and cable chest fly.
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Cable Press - Set 1
Weight: not too heavy (example: 10kg). This is a press exercise, not a fly one. Watch an additional video above on cable chest press vs fly.
Reps: 12 -
Rest: 1 m
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Cable Press - Set 2
Weight: slightly heavier (example: 12kg).
Reps: 12 -
Rest: 1m 30s
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Cable Press - Set 3
Weight: slightly heavier (example: 15kg).
Reps: 10 -
Rest: 1m 30s
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Cable Press - Set 4
Weight: same as in the previous 3rd set or slightly lighter (example: 15 or 12kg). Lower the weight if you could not do 10 controlled and proper reps in the previous set.
Reps: 10 -
Rest: 1m 30s
Incline Chest Press Machine Round 4
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Incline Chest Press - Set 1
Weight: not too heavy (example: 15kg per side). If you do not have this machine, use the regular chest press machine but lower the seat all the way down to engage the upper chest the most.
Reps: 10 -
Rest: 1 m
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Incline Chest Press - Set 2
Weight: slightly heavier (example: 20kg per side)
Reps: 10 -
Rest: 1m 30s
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Incline Chest Press - Set 3
Weight: same as in the previous 2nd set (example: 20kg per side)
Reps: 10 -
Rest: 1m 30s
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4. Set: DROPSET - mini set 1
Weight: same as in the previous 3rd set (example: 20kg per side).
Reps: 8 -
4. Set: DROPSET - mini set 2
Weight: 30% lighter (example: 15kg per side).
Reps: 10 -
Rest: 1m 30s
Decline Chest Press Round 5
Additional Videos
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How to: decline bench press
Watch the video of my GymZilla colleague where he explains the 4 important tips of the decline bench press.
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Decline Chest Press - Set 1
Weight: not too heavy (example: 10kg plates per side). If you do not have this machine, use a Smith machine, or dumbbells on a decline bench.
Reps: 15 -
Rest: 1m 30s
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Decline Chest Press - Set 2
Weight: slightly heavier (example: 12kg plates per side).
Reps: 12 -
Rest: 1m 30s
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Decline Chest Press - Set 3
Weight: slightly heavier (example: 15kg plates per side).
Reps: 10 -
Rest: 1m 30s
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Decline Chest Press - Set 4
Weight: same as in the 3rd set (example: 15kg plates per side).
Reps: 10
Featured Workouts
Explore Workouts
This is a pressing dominant chest workout routine
This workout has 5 exercises, and the routine is medium intensity with only one drop set. Mostly all exercises are the pressing ones. This will develop the pressing strength.
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