Full Chest

Moderate Duration 46 minutes

Target Areas: Chest

Equipment: Dumbbells, Bench, Stability Ball, Strength Machine

Added By Akram Chekki

Exercises

Set 1: 4 rounds

Weights: Moderate

Incline Dumbbell Bench Press

12 reps

Rest

45 seconds

Set 2: 1 round

Rest

45 seconds

Set 3: 4 rounds

Dumbbell Bench Press

12 reps

Rest

45 seconds

Set 4: 1 round

Rest

45 seconds

Set 5: 3 rounds

Weights: Heavy

Bench Dumbbell Fly

12 reps

Rest

45 seconds

Set 6: 1 round

Rest

45 seconds

Set 7: 3 rounds

Stability Ball Chest Press

10 reps

Rest

45 seconds

Set 8: 1 round

Rest

45 seconds

Set 9: 3 rounds

Machine Chest Press

20 reps

Rest

45 seconds

Set 10: 1 round

Rest

45 seconds

Set 11: 3 rounds

❤️ Vigorous (Zone 3)

Chest Press -machine

12 reps

Rest

45 seconds

Set 12: 1 round

Rest

45 seconds

Set 13: 3 rounds

Butterfly PS

12 reps

Rest

45 seconds

Set 14: 1 round

Rest

45 seconds

Set 15: 3 rounds

Resistance: Heavy
❤️ Vigorous (Zone 3)

Cable Fly

12 reps

Rest

45 seconds

Set 16: 3 rounds

Biceps - Low Pulley Cable Cross Over

12 reps

Rest

45 seconds

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

Quickdraw Adjustable Dumbbells