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In this four-week chest workout program, you’ll blister and bruise your chest with several familiar moves. However, we want you to slow down and take critical note of your training form. Making small adjustments will mean big changes in how you build your chest muscles and the progress you will see. With certain chest exercises, we’ve zeroed in on particular elements common to training mistakes—flaws that need the most minor of tweaks but could mean the most major of muscular improvements.
Follow this chest workout program, and pay close attention to your workout volume and intensity so you fail at the rep ranges given. In Week 1, this training plan is geared toward your overall chest development. Then, in Weeks 2, 3 and 4, we focus on the middle, lower and upper pecs, respectively. Even though each week focuses on a particular region of the chest muscles, the program still includes exercises that target the entire pectoral muscle group.
Finally, we’ve provided an intensity menu from which you’ll choose certain techniques to take your training to the next level. Follow the instructions carefully, and use one of the intensity-boosters listed only on your last set and when you see this symbol *. You should wait to use the techniques until after you’ve mastered the fine-tuning points laid out in this program. Intensity tactics such as these work best when coupled with stellar form and impeccable technique. Choose just one per workout.