Killer chest workout

Author: Timko Ilya - master of the whole project and fitness trainer.
2016-07-27

This workout is universal and suitable for both men and women. The only difference is that women can perform push-ups from the floor not in the classic way, but from their knees. It’s easier that way. Additionally, I do not recommend this complex for beginners. Five exercises for the chest (not counting the pullover) is a lot, and the chest will hurt for a long time and quite intensely. Therefore, I do not recommend doing this complex more than once a week.

The entire workout is designed for approximately 60-70 minutes. The number of sets indicated does not include the warm-up. However, it will only be needed for the first exercise—the barbell bench press. The complex engages not only the entire chest but also specifically the upper chest (exercises 2 and 4). Let's go!

Some exercises are done separately, while others (the last 2) are performed in supersets. Rest between supersets is 3 minutes. For those who are not familiar, what a superset is – let me explain. You do one set of the chest fly in the machine and then immediately, without resting, do one set of the dumbbell pullover. Then, rest for 3 minutes. Repeat this process until you complete a total of 3 double sets.

After the workout, if you have the energy and desire, you can do some ab exercises or cardio on a cardio machine. But not for long (10-15 minutes). I want to emphasize again that you can try this workout only if you have already personally experienced what it's like to perform at least 3 exercises for the chest consecutively. Please share your feelings in the comments. Good luck!