Shredded chest workout
Full Workout Routine
Cable Warm-up Warm-up
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Cable Warm-up
Weight: very low (example: 1 plate). Faster tempo and change positions to engage the most out of the chest.
Reps: 40 -
Rest: 1m 30s
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Cable Warm-up set 2
Weight: add 1 plate more (example: 2 plates per side). Faster tempo and change positions to engage the most out of the chest.
Reps: 20 -
Rest: 1m 30s
Incline Bench Press Machine/ Smith Round 1
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Incline Bench Press - Set 1
Weight: not too heavy (example: 10kg plate per side)
Reps: 15 -
Rest: 1 m
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Incline Bench Press - Set 2
Weight: heavier (example: 15kg plate per side)
Reps: 10 -
Rest: 1m 30s
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Incline Bench Press - Set 3
Weight: heavier (example: 20kg plate per side)
Reps: 8 - 10 -
Rest: 1m 30s
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Incline Bench Press - Set 4
Weight: heavier (example: 30kg plate per side)
Reps: 8 -
Rest: 1m 30s
Decline Bench Press machine/ Smith/ Bar Round 2
Additional Videos
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Barbell decline bench press
if you choose the barbell decline bench press, implement these 4 important tips. The same tips apply for the smith machine decline bench press.
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Decline Press - Set 1
Weight: not too heavy (example: 10kg plates per side). You can use the Smith machine or a barbell with a decline bench.
Reps: 12 -
Rest: 1 m
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Decline Press - Set 2
Weight: not too heavy (example: 15kg plates per side). You can use the Smith machine or a barbell with a decline bench.
Reps: 10 -
Rest: 1m 30s
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Decline Press - Set 3
Weight: just slightly heavier (example: 17,5kg plates per side). You can use the Smith machine or a barbell with a decline bench.
Reps: 10 -
Rest: 1m 30s
Chest Press Machine + drop set Round 3
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Press Machine - Set 1
Weight: not too heavy (example: 35 kg).
Reps: 15 -
Rest: 1m 30s
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Press Machine - Set 2
Weight: heavier (example: 45 kg).
Reps: 12 -
Rest: 1m 30s
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Press Machine - Set 3
Weight: heavier (example: 55 kg).
Reps: 10 -
Rest: 1m 30s
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Press Machine - Set 4 ( mini-set 1 )
Weight: the same as in the 3rd set (example: 55 kg).
Reps: 10 -
Press Machine - Set 4 ( mini-set 2 )
Weight: 30-40% lighter (example: 30 kg).
Reps: 12 -
Rest: 1m 30s
Single arm Wide Press Round 4
Additional Videos
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Alternative: Single arm Cable Press
If you do not have a wide chest press machine in your gym, you can replace this exercise with a single arm cable chest press.
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Single arm Wide Press - Set 1
Weight: light (example: 5kg plates)
Reps: 15 per arm -
Rest: 1m 30s
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Single arm Wide Press - Set 2
Weight: slightly heavier (example: 10kg plate)
Reps: 15 per arm -
Rest: 1m 30s
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Single arm Wide Press - Set 3
Weight: slightly heavier (example: 15kg plate)
Reps: 12 per arm -
Rest: 1m 30s
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Single arm Wide Press - Set 4
Weight: same as in the 3rd set (example: 15kg plate).
Reps: 12 per arm -
Rest: 1m 30s
Cable Chest Scissors Fly Round 5
Additional Videos
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Cable Chest Fly vs. Cable Chest Press
Here is a key difference between cable press and cable fly. -
Cable chest Fly Mistakes!
Avoid these mistakes when you do chest fly exercises if you want to maximize the chest gains.
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Cable Scissors - Set 1
Weight: not too heavy (example: 7.5kg per side). *If the weight is too heavy, you will not be able to squeeze the chest at the end of a positive rep, and you will most probably engage the front deltoids more than the chest.
Reps: 15 -
Rest: 1 m
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Cable Scissors - Set 2
Weight: slightly heavier (example: 10kg per side). *If the weight is too heavy, you will not be able to squeeze the chest at the end of a positive rep, and you will most probably engage the front deltoids more than the chest.
Reps: 15 -
Rest: 1m 30s
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Cable Scissors - Set 3
Weight: slightly heavier (example: 12kg per side). *If the weight is too heavy, you will not be able to squeeze the chest at the end of a positive rep, and you will most probably engage the front deltoids more than the chest.
Reps: 12 -
Rest: 1m 30s
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Cable Scissors - Set 4
Weight: same as in the 3rd set (example: 12kg per side). *If the weight is too heavy, you will not be able to squeeze the chest at the end of a positive rep, and you will most probably engage the front deltoids more than the chest.
Reps: 12
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Hypertrophy routines and isolation exercises.
This workout will help you build a shredded chest, because it consists of some drop sets, as well as isolation exercises, especially for the inner part of the chest.
THE ROUTINE
1) Incline bench press: 4 x 15, 12, 8-10, 8 reps
2) Decline bench press: 3 x 10 - 12 reps
3) Chest press machine: 4 x 15, 12, 10, drop set (8 reps, no rest and lower the weight by 40% and do 10-12 reps more)
4) Inner chest press on a machine: 4 x 12-15 per arm (squeeze the chest at the end of a positive rep) - If you do not have this machine in your gym (wide chest press, or any chest press machine), you can replace it with a cable machine (grab a handle and push inside to activate the inner part of the chest) - Watch an additional video on the cable press for the inner chest.
5) Chest cable Scissors: 4 x 12 - 15 (watch 2 additional videos where we explain the difference between the chest cable press and fly, and mistakes you should avoid when performing the chest cable fly)
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