Insane Chest & Shoulders
Full Workout Routine
Decline DB Chest Pullover Round 1
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Decline DB Pullover - Set 1
Weight: do not go heavy here, this is more like a warm-up/preparatory set (example: 15kg dumbbell)
Reps: 20 -
Rest: 1m 30s
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Decline DB Pullover - Set 2
Weight: slightly heavier (example: 20kg dumbbell). It is important to do 15 reps, not less!
Reps: 15 -
Rest: 1m 30s
Incline DB Chest Press
Additional Videos
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MYO REPS Incline DB Chest Press
The goal of the MYO REPS is to achieve a total failure. All the details about this you can find here with subtitles.
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Incline DB Press - Set 1
Weight: not too heavy (example: 20kg). This is a preparatory set!
Reps: 12 -
Rest: 1m 30s
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Incline DB Press - Set 2
Weight: heavier (example: 25kg). keep the chest up, especially when the dumbbells finish above you (at the end of a positive rep)
Reps: 10 -
Rest: 2 m
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MYO REPS - Set 3
Weight: lighter (example: 15kg). This set consists of 4 mini-sets, but if it is not enough to reach failure in the fourth mini-set, you can do 5 mini-sets. If you cannot do more than 5 reps in the mini-set, that is your last mini-set! *Watch an additional video above to learn more about the Myo Reps Technique!
Reps: 4 x AMRAP -
Rest: 2m 30s
Chest Superset Round 3
Additional Videos
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All about this superset!
Here you can find all you need to know about the decline chest press machine and the technique for the dip machine to hit the chest!
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Decline Chest Press Machine - Set 1
Weight: heavy (example: 40kg). Remember, this is a decline chest press machine, meaning, the goal is to hit the lower chest. If you do not have this chest press machine, but only the regular one (not the decline one), push hips a bit to the front, and place the handles in line with the lower chest!
Reps: 10 -
Dip Machine - Set 1
Weight: not too heavy (example: 40kg). *Watch an additional video above where I explain all about this exercise! If you do not have this machine, do regular dips with the support pad, but the principles are the same (body forward, and flare elbows slightly)
Reps: 10 -
Rest: 2 m
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Decline Chest Press Machine - Set 2
Weight: slightly heavier (example: 50kg). Remember, this is a decline chest press machine, meaning, the goal is to hit the lower chest. If you do not have this chest press machine, but only the regular one (not the decline one), push hips a bit to the front, and place the handles in line with the lower chest!
Reps: 10 -
Dip Machine - Set 2
Weight: slightly heavier (example: 50kg). *Watch an additional video above where I explain all about this exercise!
Reps: 10 -
Rest: 2 m
Pec Deck Front Deltoids Round 4
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Pec Deck - Set 1
Weight: not so heavy (example: 30kg). The goal is more reps, so focus on the reps, not on weights!
Reps: 15+ -
Rest: 1m 30s
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Pec Deck - Set 2
Weight: slightly heavier or the same (example: 30-40kg). The goal is more reps, so focus on the reps, not on weights!
Reps: 15+ -
Rest: 1m 30s
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Pec Deck - Set 3
Weight: same as in the previous 2nd set (example: 30-40kg). The goal is more reps, so focus on the reps, not on weights!
Reps: 15+ -
Rest: 1m 30s
Rear Deltoids Superset Round 5
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Reverse Pec Deck Fly Single-arm - Set 1
Weight: not so heavy (example: 15kg). IF you go too heavy, you will retract your shoulder blades and activate the trapezius. Also, stretch the arm in the negative part of the rep (when you return to the starting position). I recommend a high rep range (15 reps per arm).
Reps: 10-15 per arm -
Lateral Machine Single arm - Set 1
Weight: slightly heavier than the previous exercise (example: 25kg). I recommend a high rep range (15 reps per arm).
Reps: 10 - 15 per arm -
Rest: 2 m
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Reverse Pec Deck Fly Single-arm - Set 2
Weight: 5kg heavier (example: 20kg). IF you go too heavy, you will retract your shoulder blades and activate the trapezius. Also, stretch the arm in the negative part of the rep (when you return to the starting position).
Reps: 10-15 per arm -
Lateral Machine Single arm - Set 2
Weight: 5k heavier (example: 30kg).
Reps: 10 - 15 per arm -
Rest: 2 m
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Reverse Pec Deck Fly Single-arm - Set 3
Weight: same as in the previous 2nd set (example: 20kg). Stretch the arm in the negative part of the rep (when you return to the starting position).
Reps: 10-15 per arm -
Lateral Machine Single arm - Set 3
Weight: same as in the previous 2nd set (example: 30kg).
Reps: 10 - 15 per arm -
Rest: 2 m
Reverse Pec Deck Fly (both arms) Round 6
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Reverse Pec Deck Fly - Set 1
Weight: not heavier than in the previous superset (example: 15-20kg). These reps are partial, not full! Do not retract your shoulder blades, just move your arms. Pay attention to how I placed my fist on the handles. I am not holding the handles!
Reps: 20 partial -
Rest: 1m 30s
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Reverse Pec Deck Fly - Set 2
Weight: same (example: 15-20kg). These reps are partial, not full! Do not retract your shoulder blades, just move your arms. Pay attention to how I placed my fist on the handles. I am not holding the handles!
Reps: 20 partial -
Rest: 1m 30s
Single-arm Lateral DB Raises Round 7
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Lateral DB Raises - Set 1
Weight: lighter DB (example: 7kg DB). Lift with your elbow, not your hands. The elbow goes up first and the hand just follows.
Reps: 15 per arm -
Rest: 1m 30s
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Lateral DB Raises - Set 2
Weight: 2kg heavier DB (example: 9kg DB). Lift with your elbow, not your hands. The elbow goes up first and the hand just follows.
Reps: 12 per arm -
Rest: 1m 30s
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Lateral DB Raises - Set 3
Weight: same DB as in the previous 2nd set (example: 9kg DB). Lift with your elbow, not your hands. The elbow goes up first and the hand just follows.
Reps: 10 per arm -
Rest: 1m 30s
Cable Lateral Raises Round 8
Additional Videos
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All about Cable Raises
Here is a video with subtitles where I explain everything about this routine!
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SET 1
Weight: not too heavy (example: 10kg). If you go too heavy, you will swing and cheat and you will engage the trapezius the most! The trapezius has to stay down, do not lift it as you perform the movement!
Reps: 10 per arm -
Rest: 2 m
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LEFT ARM CLUSTER SET: mini-set 1
Weight: the same as in the previous set (for example 10kg). The weight is the same in all 3 mini-sets. AMRAP = as many reps as possible.
Reps: AMRAP -
Rest: 15s
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LEFT ARM CLUSTER SET: mini-set 2
Weight: the same (for example 10kg). The weight is the same in all 3 mini-sets. AMRAP = as many reps as possible.
Reps: AMRAP -
Rest: 15s
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LEFT ARM CLUSTER SET: mini-set 3
Weight: the same (for example 10kg). The weight is the same in all 3 mini-sets. AMRAP = as many reps as possible.
Reps: AMRAP -
Rest: 1 m
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RIGHT ARM CLUSTER SET: mini-set 1
Weight: the same as in the previous set (for example 10kg). The weight is the same in all 3 mini-sets. AMRAP = as many reps as possible.
Reps: AMRAP -
Rest: 15s
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RIGHT ARM CLUSTER SET: mini-set 2
Weight: the same (for example 10kg). The weight is the same in all 3 mini-sets. AMRAP = as many reps as possible.
Reps: AMRAP -
Rest: 15s
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RIGHT ARM CLUSTER SET: mini-set 3
Weight: the same (for example 10kg). The weight is the same in all 3 mini-sets. AMRAP = as many reps as possible.
Reps: AMRAP -
Rest: 1 m
Featured Workouts
Explore Workouts
If you want a quick pump, you have to try this. Thank me later!
This workout has 9 exercises in total, but not so many sets in total! 4 exercises are for the chest and 5 exercises are for the shoulders! You need to have some advanced gym equipment for this workout, such as a dip machine. The pump is amazing, believe me!
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