This workout does not last longer than 1 hour, as the goal is to reach the muscle pump fast. There are 3 single exercises and 2 supersets.

THE ROUTINE

1) Incline seated cable chest fly: If the bench is 90 degrees, you will hit the upper chest the most. As the goal is to hit the middle and lower part of the chest the most, set the bench at 70 degrees.

2) Smith machine incline bench press: each set is identical. Do 7 full reps and 2 or 3 half reps and 1 full rep (repeat those half reps and 1 full rep routine 2 or 3 times per set). If you start with too heavy weight, you will not be able to perform this routine.

3) Dumbbell chest press superset with

4) Dumbbell fly and

6) close grip dumbbell press

for this superset (3 exercises included), use heavier dumbbells for the chest press, and lighter ones for the remaining 2 exercises (dumbbells are the same for those 2 exercises). (Do 3 rounds of this superset)

7) Wide chest press superset with

8) Low to high dumbbell fly: lean backward and the movement is the same as low to high cable fly. (do 3 rounds of this superset)

9) Pec deck fly: special and advanced routine. If you do not have enough experience with the pec deck, and you feel the front deltoid pain, just do the regular variation of the pec deck with a normal grip.

THE REST

The rest between superset exercises is less than 10 seconds. The rest between rounds and other exercises should be less than 90 seconds.