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1. Chest Routines (6 Best)
General
Beginner
Dumbbell
Plan Details
The 1. Chest Routines (6 Best) routine by b0ngg0 is a 6 day workout plan. It is a beginner level plan to achieve general fitness goals.
Six chest workouts, each with different focus.
Routine detail
Mon
Overall Chest Mass
Est. 65 min
11 exercises
Dumbbell Bench Press
4 Sets x 12,10,8,8 Reps
Barbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Leverage Decline Chest Press
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,8 Reps
Machine Fly
4 Sets x 12,10,8,8 Reps
Barbell Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Decline Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Incline Fly
4 Sets x 14,12,10,8 Reps
Dumbbell Pullover
4 Sets x 14,12,10,8 Reps
Machine Fly
4 Sets x 14,12,10,8 Reps
Tue
Greater Chest Definition
Est. 47 min
8 exercises
Barbell Bench Press
3 Sets x 8 Reps
Dumbbell Fly
3 Sets x 12 Reps
Smith Machine Incline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Fly
3 Sets x 12 Reps
Leverage Decline Chest Press
3 Sets x 10 Reps
Push-Up
3 Sets x 15 Reps
Barbell Incline Bench Press
3 Sets x 10 Reps
Push-Up
3 Sets x 15 Reps
Wed
Starting Out Right
Est. 19 min
4 exercises
Machine Bench Press
3 Sets x 15,12,10 Reps
Leverage Incline Chest Press
3 Sets x 15,12,10 Reps
Machine Fly
3 Sets x 15,12,10 Reps
Push-Up
3 Sets x 15 Reps
Thu
Upper Chest Emphasis
Est. 31 min
5 exercises
Barbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Smith Machine Decline Bench Press
3 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 12,10,8,8 Reps
Cable Incline Fly
3 Sets x 12 Reps
Elevated Push-Up
3 Sets x 15 Reps
Fri
Lower Chest Emphasis
Est. 53 min
9 exercises
Barbell Decline Bench Press
4 Sets x 12,10,8,8 Reps
Dumbbell Incline Fly
4 Sets x 12,10,8,8 Reps
Barbell Decline Bench Press (Wide Grip)
4 Sets x 12,10,8,8 Reps
Dip
4 Sets x 12,10,8,8 Reps
Barbell Decline Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Incline Bench Press
4 Sets x 14,12,10,8 Reps
Dumbbell Decline Bench Press
4 Sets x 14,12,10,8 Reps
Dip
4 Sets x 14,12,10,8 Reps
Cable Cross-Over
4 Sets x 14,12,10,8 Reps
Sat
Pre-exhaust The Chest
Est. 24 min
5 exercises
Dumbbell Incline Fly
3 Sets x 15,12,10 Reps
Machine Fly
3 Sets x 15,12,10 Reps
Barbell Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Incline Bench Press
3 Sets x 15,12,10 Reps
Dumbbell Decline Press
3 Sets x 15,12,10 Reps
