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Push · Hypertrophy · 50 min · Intermediate
Chest Hypertrophy Day
A dedicated chest day — incline and flat pressing plus flyes from two angles for a full pec pump.
Start & Log Workout
Track every set — next time we'll suggest weights and reps based on this session.
Warm-Up
Band pull-aparts, easy push-ups, then 2 light ramp-up sets of incline press.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
Incline Barbell Bench Press Upper chest first while you’re fresh. | 4 | 6–10 | 2–3 min |
Dumbbell Bench Press | 3 | 8–12 | 2 min |
Pec Deck Fly Squeeze one second at peak contraction. | 3 | 10–15 | 90 sec |
Cable Fly Set cables low-to-high to hit the upper fibers. | 3 | 12–15 | 60 sec |
Dips Lean forward to bias the chest. | 3 | 8–12 | 90 sec |
Finisher
Max-rep push-ups, 2 sets — done when the pump says so.
Ready to train?
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