The two incline movements in your routine imply that you want to build your upper chest, but you don’t need to dedicate so much time to that in one workout. Try hitting your chest with more frequency instead of bombing it with volume. Train it twice a week (the second workout only needs to consist of two or three chest moves), and perform pushups with your feet elevated two other days a week for 100 total reps. (Take as many sets as you need to hit that number.) Hitting the chest frequently with various forms of stimuli will yield greater gains and decrease the risk of burnout and injury.

Maynard’s Workout Comparison

Maynard’s Old Workout

Exercise

Sets

Reps        

Incline Dumbbell Press

4

6-8

Bench Press

4

6-8

Incline Bench Press

4

10-12
Cable Flye

4

 10-12
Dip

4

 10-12

M&F Rating: B

Maynard’s New Workout

Exercise

Sets

Reps        

Incline Dumbbell Press

4

10-12

Bench Press

4

6-8

Dip

4

As Many As Possible
Cable Flye

4

12-15
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