Workout Routine

Free

Chest Routine

by Deamonrockz

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Chest day Routine

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Floor Excercise

plank

Set
Time
Rest time
1
60 sec
100 sec
2
60 sec
100 sec
3
60 sec
100 sec

plank

3×60 s

push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

push-ups

3×10

squat

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

squat

3×15

Bench Press

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

bench press

3×15

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5

Decline Bench Press with Dumbbell

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

decline bench press

3×10

Inclined Bench Press with Dumbbell

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
7
100 sec
2
–
–
7
100 sec
3
–
–
7
100 sec

incline bench press

3×7

Cable Crossover

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

cable crossover

3×10