Training

Build A Bigger Chest | Training Plan

Written by Jamie Bantleman


Build A Bigger Chest


In this programme I will take you through 6 different training programmes to be carried out over a 12 week period. The programmes will be done in 2 week phases and will change by focusing on using different points of tension with angle changes and different rep ranges. I don’t always prescribe tempo in my programmes, however in this programme you will need to have a clear understanding of the tempo I have stated.


build-a-bigger-chest-1


Tempo:

 

3-0-1-0

This would mean the eccentric phase of the movement would take  3 seconds with no pause once you have reached the bottom followed by the concentric phase taking 1 second and once again no pause once hitting the top of the movement, therefore lowering down instantly.

 

4-1-X-1

Here, the eccentric phase would take 4 seconds followed by a 1 second pause, the concentric phase being as fast and powerful as possible with a short 1 second isometric pause at the top of the movement before moving the weight back into its eccentric phase.


Weeks 1&2
Order Exercise Sets Reps Tempo Rest
A1 Flat Barbell Bench Press 4 8 4010 10s
A2 V Bar Dip (Chin Down/Knees Up) 4 8 3110 90s
B1 Incline Dumbbell 1 & 1/4 Press 4 10 3010 10s
B2 Decline Barbell Press 4 10 3111 60s
C1 Seated Cable Isometric Hold at top of movement 4 30s xxxx 10s
C2 Seated Cable Flies Keeping Arms Straight 4 20 2110 60s
D1 Machine Chest Press Drop Set 1 10/15/20 3010 X

Weeks 3&4
Order Exercise Sets Reps Tempo Rest
A1 High Cable Flies (arms straight pulling towards hips) 4 12 3010 10s
A2 Incline Dumbbell Press 4 12 3010 10s
A3 Machine Chest Press 4 12 3110 60s
B1 Decline Barbell Press 4 15 3010 10s
B2 Plate Loaded Press Ups 4 15 3110 10s
B3 Seated Cable Flies 4 15 3011 60s
C1 Flat Barbell Bench Pres Drop Set 1 10/12/25 2010 x

chest dips exercise


Weeks 5&6
Order Exercise Sets Reps Tempo Rest
A1 Wide Grip Guillotine Press 3 8 3010 10s
A2 Decline Dumbbell Press 3 8 3010 10s
A3 Banded Chest Press 3 10 3110 10s
A4 Dumbbell Rotation Flies 3 10 4110 10s
A5 Standing Cable Flies 3 20 2010 120s
B1 1 & 1/4 Incline Barbell Press 3 8 3010 10s
B2 Wide Grip Dip (Chin down/Knees up) 3 8 3110 10s
B3 Machine Press 3 10 3010 10s
B4 Standing Eccentric Cable Flies 3 10 5011 10s
B5 Partial Range Incline Cable Flies 3 20 2010 120s

  Weeks 7&8
Order Exercise Sets Reps Tempo Rest
A1 Flat Barbell Banded Bench Press 4 4-6 4010 10s
A2 Semi Supinated Grip Dumbbell Chest Press 4 6-8 3110 90s
B1 Machine Chest Press (Foam roller down spine) 4 10 3010 10s
B2 Partial Range Seated Cable Flies 4 10 3111 60s
C1 Banded Press Ups 4 30s xxxx 10s
C2 Isometric Plate Hold 4 20 2110 60s
D1 Standing Cable Flies Drop Set 1 10/15/20 3010 X

push up chest workout


Weeks 9&10
Order Exercise Sets Reps Tempo Rest
A Flat Cable Flies 8 8 3010 30s
B Incline Barbell Bench Press 8 8 3010 30s
C Partial Range Cable Flies 8 8 3010 30s
D Machine Chest Press (Foam roller down spine) 8 8 3010 30s
E Dumbbell Flat Chest Press 8 8 3010 30s
F Dumbbell Rotation Flies 8 8 3010 30s
G Standing Cable Flies 8 8 3010 30s
H Press Ups 8 8 3010 30s

Weeks 11&12
Order Exercise Sets Reps Tempo Rest
A1 Banded Barbell Bench Press 10 10 3010 10s
A2 Dumbbell Flies 10 10 3010 60s
B1 Semi Supinated Grip Incline Dumbbell Press 3 12 3110 10s
B2 Banded Press Ups 3 12 3110 60s
C1 Seated Cable Flies 3 15 2010 10s
C2 Standing Cable Flies (Pulling Towards The Hips) 3 15 2010 60s
D1 Banded Machine Chest Press 1 20/20/20 2010 x

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Faye Reid

Faye Reid

Writer and expert

Faye has a MSc in Sport Physiology and Nutrition, and puts her passion into practice as goal attack for her netball team, and in competitive event riding. She enjoys a pun, and in her spare time loves dog walking and eating out.


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