Chest Routine
Week 1 (Overall Chest Development)
| Exercise | Sets | Reps |
| Bench Press Warmup | 2-3 | 15-20 |
| Bench Press | 3 | 6-8* |
| Incline Bench Press | 3 | 8-10 |
| Incline Dumbbell Flye | 3 | 10-12 |
| Smith Machine Decline Press | 3 | 12-15 |
| Push-Up | 3 | to failure |
Week 2 (Middle Chest Focus)
| Exercise | Sets | Reps |
| Bench Press Warmup | 2-3 | 15-20 |
| Flat-Bench Dumbbell Press | 3 | 8-10 |
| Bent-Over Cable Crossover | 3 | 6-8* |
| Dumbbell Pullover | 3 | 8-10 |
| Decline Dumbbell Press | 3 | 10-12* |
| Push-Up | 3 | to failure |
Week 3 (Upper Chest Focus)
| Exercise | Sets | Reps |
| Incline Bench Press Warmup | 2-3 | 12-20 |
| Incline Bench Press | 3 | 6-8* |
| Flat-Bench Dumbbell Press | 3 | 8-10 |
| Low-High Cable Crossover | 3 | 10-12* |
| Incline Dumbbell Flye | 3 | 15-20 |
| Decline Push-Up | 3 | to failure |
Week 4 (Lower Chest Focus)
| Exercise | Sets | Reps |
| Decline Bench Press Warmup | 2-3 | 12-20 |
| Decline Bench Press | 3 | 6-8 |
| Upright Cable Crossover | 3 | 8-10* |
| Bench Press | 3 | 10-12 |
| Dip | 3 | to failure |
Use the intensity techniques on the following page wherever you see this symbol *. Choose one technique for a particular exercise and utilize it only on the last set of that move.
