These workouts are part of a training series I am putting together to provide lifters with some new, interesting and fun muscle building choices. While the other chest workouts here at Muscle & Strength are highly effective when coupled with progressive resistance, it is often nice to take a mental break and try something different.
Each of these 4 chest workouts are fairly intense. I would recommend running them for 8-12 weeks at a time, then taking a complete week off from training. From there you can try a new approach, or choose to stick with something that is working well.
Keep in mind that no matter which workout approach you use, overload must be part of the equation. Use as much weight as you can for each listed set, and add weight when it makes sense.
|Pre-Fatigue & Burn|
|Dumbbell Flye or Cable Crossover – Pre-Fatigue||4-5||10|
|Paused Bench Press||4||8-12|
|Dumbbell Bench Press||4||10-12|
|Decline Bench Press||4||8-12|
|Pec Dec or Machine Bench Press – Burn||2||30-40|
workout from yourtrainer