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Want to build a bigger and stronger chest? This 6 week chest routine split will help you build that sculpted, bigger and defined chest you have always been looking for.
This workout routine is mainly focused upon building a bigger and stronger chest over a 6 week split. In this routine you will be training your pecs twice a week while targeting the muscles from the upper to lower pecs through flat, incline and decline bench/dumbbell and machine exercises.
During the routine the first set of any exercises will consist of 12 reps and decrease in reps while increasing in amount of weight. This will encourage the individual to lift heavier weights and promote hypertrophy. This is through the use a pyramid set structure where you will perform a weight that you are able to manage 12 repetitions with and increase the weight as you perform 10 reps, 8 and then finally 6.
There is no need to push beyond 4 sets for each exercise as by performing the set amount of reps and sets will increase muscle fullness, strength and help build a bigger chest that you are looking for.
Simple, easy and effective.
Treadmill Running
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Bench Press
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3x12,10,8 reps |
rest: 60s
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Dumbbell Bench Press
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4x12,10,8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x12,10,8 reps |
rest: 60s
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Dumbbell Pullover
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3x8 reps |
rest: 60s
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Cable Cross-Over
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3x8 reps |
rest: 60s
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Cable Lower Chest Raise
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3x8 reps |
rest: 60s
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Cable Tricep Pushdown (Rope)
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3x8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 60s
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Barbell Bench Press (Close Grip)
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Tricep Kickback
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3x8 reps |
rest: 60s
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Step Machine
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3x8 reps |
rest: 60s
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Machine Assisted Pull-Up
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3x8 reps |
rest: 60s
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Dumbbell Concentration Curl
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3x10 reps |
rest: 60s
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Dumbbell Incline Curl
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3x10 reps |
rest: 60s
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Dumbbell Alternating Bicep Curl
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3x8 reps |
rest: 60s
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Dumbbell One-Arm Row
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3x8 reps |
rest: 60s
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Cable Lat Pulldown (Wide Grip)
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3x8 reps |
rest: 60s
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Cable Front Lat Pulldown (Close Grip)
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3x8 reps |
rest: 60s
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Cable Seated Row
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3x8 reps |
rest: 60s
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Barbell Bent-Over Row
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3x8 reps |
rest: 60s
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Barbell Deadlift
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3x8 reps |
rest: 60s
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Dumbbell Lateral Raise
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3x12,10,8 reps |
rest: 0s
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Dumbbell One-Arm Front Raise
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3x12,10,8 reps |
rest: 60s
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Dumbbell Seated Shoulder Press
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3x12,10,8 reps |
rest: 0s
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Barbell Shoulder Press
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3x8 reps |
rest: 60s
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Barbell Upright Row
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3x8 reps |
rest: 60s
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Barbell Shrug
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3x8 reps |
rest: 60s
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Dumbbell Bent-Over Raise
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3x8 reps |
rest: 60s
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Dumbbell Side Bend
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3x8 reps |
rest: 60s
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Air Bike
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3x8 reps |
rest: 60s
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Cable Kneeling Crunch
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3x8 reps |
rest: 60s
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Elliptical Training
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3x8 reps |
rest: 60s
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Stationary Bike
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3x8 reps |
rest: 60s
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Dumbbell Calf Raise
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3x8 reps |
rest: 60s
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Machine Leg Extension
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3x8 reps |
rest: 60s
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Machine Leg Press
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3x8 reps |
rest: 60s
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Machine Seated Leg Curl
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3x8 reps |
rest: 60s
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Calf Press On Leg Press
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3x8 reps |
rest: 60s
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Dumbbell Step-Up
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Up)
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3x8 reps |
rest: 60s
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Dumbbell Wrist Curl (Palms Down)
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3x8 reps |
rest: 60s
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