Day 1 Exercise 1

Dumbbell Press

Sets: 3 Reps: 10-12

Lie on a flat bench with a dumbbell in each hand. Hold the dumbbells at the sides of your chest, and press straight up.

Day 1 Exercise 2

Smith Machine Incline Press (Not Shown)

Sets: 4 Reps: 10-12

Set an adjustable bench to a 30- to 45-degree incline, and roll it into the center of a Smith machine rack. Grab the bar with an overhand, shoulder-width grip. Unrack the bar, lower it to the upper part of your chest, and press straight up.   [pagebreak]

Day 1 Exercise 3

Incline Dumbbell Fly

Sets: 3 Reps: 10-12

Hold the dumbbells straight over your chest with your palms facing each other. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest. Flex your pecs and lift the weights in an arcing motion back to the starting position.

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Day 1 Exercise 4

Bench Press

Sets: 3 Reps: 10-12

Grab the bar with an overhand, outside-shoulder-width grip. Your shoulder blades should be squeezed together and your back arched. Take the bar out of the rack and squeeze it hard. Lower it to just below your sternum, and then push your feet hard into the floor to help you press the weight back up.

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Day 1 Exercise 5

Cable Crossover

Sets: 7 Reps: 10

Stand in between two cable stations with both pulleys set midway between the top of the station and the floor. With a cable in each hand and your elbows slightly bent, raise your arms from waist height to your chest, flexing your pecs as you bring your hands together. Alternate stretches and flexing after each set. Rest only 30 to 45 seconds between sets..

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Day 2 Exercise 1

Incline Dumbbell Press

Sets: 4 Reps: 8

Set an adjustable bench to a 30- to 45- degree incline, grab a dumbbell in each hand, and lie back against the bench. Hold the weights at your shoulders and press them straight up.

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Day 2 Exercise 2

Dumbbell Fly

Sets: 3 Reps: 8

Lie on a flat bench with a dumbbell in each hand. Keep a slight bend in your elbows and spread your arms wide, lowering the weights until they’re even with your chest. Flex your pecs and lift the weights back to the starting position.

Day 2 Exercise 2

Hammer Strength Chess Pass (Not Shown)

Sets: 4 Reps: 8

Load plates on both sides of a Hammer Strength flat press machine and adjust the seat so that both of your feet are flat on the floor. Grab the handles and press to a full lockout.

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Day 2 Exercise 4

Low Cable Crossover

Sets: 3 Reps: 8

Stand in between two cable stations with both pulleys lowered to the floor. (You can attach D-handles or grasp the cables themselves.) With a cable in each hand and your elbows slightly bent, raise your arms from waist height to your chest, flexing your pecs as you bring your hands together.

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Day 2 Exercise 5

Dip

Sets: 4 Reps: 8

Suspend yourself over the bars. Lower your body until your upper arms are parallel to the floor, and then actively engage your triceps and pecs to return to the starting position. Add weight if needed.

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