Workout Routines

Ultimate Chest Routine for More Size and Strength

Get savage with your chest workout to pack on muscle mass.

josh bryant thumbnail by CSCS, MFS, PES
chest closeup bodybuilder
Duration 1 day
Exercises 6
Equipment Yes

If it seems like your current pressing strength has found residency in plateauville or the fact that the Zimbabwe dollar is experiencing better growth than your chest—I have the workout if you have the work ethic.

Do this chest blaster once a week and experience a new level of growth and a surge in strength levels.

No fancy equipment is needed—just you, a barbell and dumbbells. Time to hit the pig iron.

Important Note

After the last exercise (dumbbell pullover), you're going to perform the brutal Juarez Valley 20.

The Juarez Valley 20 consists of ascending and descending pushup repetitions in an alternating fashion. The repetitions are performed in descending order on all odd-numbered sets. On even-numbered sets, reps are performed in ascending order. Here's how it looks.

Set 1-20 Reps
Set 2-1 Rep
Set 3-19 Reps
Set 4-2 Reps
Set 5-18 Reps
Set 6-3 Reps
Set 7-17 Reps
Set 8-4 Reps
Set 9-16 Reps
Set 10-5 Reps
Set 11-15 Reps
Set 12-6 Reps
Set 13-14 Reps
Set 14-7 Reps
Set 15-13 Reps
Set 16-8 Reps
Set 17-12 Reps
Set 18-9 Reps
Set 19-11 Reps
Set 20-10 Reps

Between each set, walk eight feet across your “cell”, keeping in the spirit that this routine evolved out of the penitentiary. The goal is to complete this sequence in less than 10 minutes. Perform the Juarez Valley at the end of this chest routine (below). It can be done for any number of reps, but we have a good knowledge of standards with the Juarez Valley 20. Only full range of motion counts.

The Workout

Exercise 1

Barbell Bench Press You'll need: Bench, Barbell How to
Barbell Bench Press thumbnail
6 sets
2 reps
20 sec rest
Perform at 80% intensity. Do as many reps as possible on the last set; it is to momentary muscular failure. All other sets hit specified reps.

Exercise 2

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
6 sets
2 reps
20 sec rest
Do as many reps as possible on the second set; it is to momentary muscular failure. On the first set hit specified reps.

Exercise 3

Bodyweight Dip You'll need: Dip Station How to
Bodyweight Dip thumbnail
6 sets
2 reps
20 sec rest
Add additional weight if applicable, follow instructions of incline dumbbell press. Do these with a slight forward lean for chest emphasis.

Exercise 4

Incline Dumbbell Flye You'll need: Dumbbells, Bench How to
Incline Dumbbell Flye thumbnail
2 sets
15 reps
60 sec rest
Maximum intensity. Go as heavy as possible each set without sacrificing range of motion; ROM is more important than going heavy.

Exercise 5

Dumbbell Pullover
exercise image placeholder
2 sets
20 reps
90 sec rest
Maximum intensity. Go as heavy as possible each set without sacrificing range of motion; ROM is more important than going heavy.
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