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Advanced Chest Workout

Jamie July 18, 2023

Exercise 1: Barbell Bench Press
Warm up with 1-2 sets of light to moderate weight
Perform 4 working sets of 6-8 reps with a heavy weight
Rest for 2-3 minutes between sets

Superset 1: Exercise 2: Dumbbell Flyes
Choose a weight that allows you to perform 8-10 reps with good form
Immediately move to the next exercise without rest Exercise 3: Push-Ups (weighted if necessary)
Perform 12-15 reps
Rest for 1-2 minutes and repeat the superset for a total of 3 sets

Drop Set 1: Exercise 4: Incline Dumbbell Press
Start with a weight that allows you to perform 8-10 reps with good form
Immediately decrease the weight by 20-30% and perform another set to failure
Repeat the drop set one more time for a total of 4 sets

Superset 2: Exercise 5: Standing Cable Flyes (any variation)
Choose a weight that allows you to perform 10-12 reps with good form
Immediately move to the next exercise without rest Exercise 6: Push-Up Variations (e.g., diamond push-ups, wide grip push-ups)
Perform 12-15 reps
Rest for 1-2 minutes and repeat the superset for a total of 3 sets

Drop Set 2: Exercise 7: Decline Barbell Press
Start with a weight that allows you to perform 8-10 reps with good form
Immediately decrease the weight by 20-30% and perform another set to failure
Repeat the drop set one more time for a total of 4 sets

Finisher: Exercise 8: Chest Dips
Perform 2 sets of as many reps as possible (AMRAP)
Rest for 1-2 minutes between sets
Note: Remember to maintain proper form throughout each exercise and use a spotter if needed, especially during heavy lifts. Adjust the weight accordingly to ensure you can complete the recommended number of repetitions with good technique.

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