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4-Week Chest Workout Plan

This 4-week chest workout program focuses on different areas of the chest each week. Week 1 works on overall chest development with exercises like bench press, incline dumbbell flyes, and bent-over cable crossovers. Week 2 targets the middle chest with flat bench dumbbell presses and low-high cable crossovers. Week 3 emphasizes the upper chest using exercises such as incline bench press and smith machine decline press. The final week hones in on the lower chest with declines presses and push-ups. Each workout incorporates 3 sets of different chest exercises with varying rep ranges and an intensity technique on the last set of some moves.

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Migz Brosas
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1K views1 page

4-Week Chest Workout Plan

This 4-week chest workout program focuses on different areas of the chest each week. Week 1 works on overall chest development with exercises like bench press, incline dumbbell flyes, and bent-over cable crossovers. Week 2 targets the middle chest with flat bench dumbbell presses and low-high cable crossovers. Week 3 emphasizes the upper chest using exercises such as incline bench press and smith machine decline press. The final week hones in on the lower chest with declines presses and push-ups. Each workout incorporates 3 sets of different chest exercises with varying rep ranges and an intensity technique on the last set of some moves.

Uploaded by

Migz Brosas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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4-Week Chest Workout

Week 1 (Overall Chest


Development)

Exercise

Se Reps
ts

Bench Press Warmup 2-3 15-20

Incline Dumbbell
Flye

15-20

Bent-Over Cable
Crossover

6-8*

Decline Push-Up

to
failure

Dumbbell Pullover

8-10

Week 4 (Lower Chest Focus)

Decline Dumbbell
Press

10-12*

Push-Up

to
failure

6-8*

Incline Bench Press

8-10

Incline Dumbbell
Flye

10-12

Week 3 (Upper Chest Focus)

Smith Machine
Decline Press

12-15

Exercise

Push-Up

to
failure

Se Reps
ts

Bench Press Warmup 2-3 15-20

10-12*

8-10

Exercise

Flat-Bench Dumbbell 3
Press

Bench Press

Week 2 (Middle Chest Focus)

Low-High Cable
Crossover

Exercise

Se Reps
ts

Decline Bench Press 2-3 12-20


Warmup

Decline Bench Press 3

6-8

Se Reps
ts

Upright Cable
Crossover

8-10*

Incline Bench Press


Warmup

2-3 12-20

Bench Press

10-12

Incline Bench Press

6-8*

Dip

to
failure

Flat-Bench Dumbbell 3
Press

8-10

se the intensity techniques on


the following page wherever you
see this symbol *. Choose one
technique for a particular
exercise and utilize it only on
the last set of that move.

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