Complete 60–90 minute workouts for every muscle group. Detailed exercises, sets, reps, rest periods, and coaching tips.
Build a thick, powerful chest with these complete pec-focused sessions. Each workout hits upper, mid, and lower chest from multiple angles.
5 min light cardio + 2 sets of 15 push-ups + shoulder circles
Focus on full range of motion. Lower the bar slowly (3 seconds down). Squeeze at the top of every rep.
| # | Exercise | Sets | Reps | Rest | Coaching Tip |
|---|---|---|---|---|---|
| 1 | Flat Barbell Bench Press | 5 | 5–8 | 3 min | Arch your back, retract scapula, drive feet into floor |
| 2 | Incline Barbell Press (30°) | 4 | 8–10 | 2 min | Targets upper chest — don't go too steep |
| 3 | Flat Dumbbell Press | 3 | 10–12 | 90s | Greater range of motion than barbell |
| 4 | Incline Dumbbell Flyes | 3 | 12–15 | 75s | Slight bend in elbows, stretch at bottom |
| 5 | Cable Crossover (high to low) | 3 | 15–20 | 60s | Squeeze hands together at bottom, hold 1s |
| 6 | Push-Ups to Failure | 2 | Max | 60s | Finisher — go until you can't push anymore |
Chest stretch (doorway stretch) 3×30s each side, pec minor stretch