Goal: Muscle Gain intermediate
Primary Chest
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Alright guys, in Workout #2 we placed more emphasis on the upper chest, so now we are going to train with exercises that place a bit more emphasis on the lower chest.  The sets and reps will be the same as Workout #1 and once again we will be including an AMRAP for the final exercise.  Remember, the AMRAP is your chance to really push yourselves to the limit so make sure you give it everything you’ve got!

This routine is designed to give anyone a great workout at the GYM.

This Routine Requires:

  1. Bench
  2. Cables
  3. Machine
  4. Dumbbell

List of Exercises:

                       EXERCISE                            Sets              Rep Goal               Rest

Decline Dumbbell Press                            3 - 5                   15+                   45 sec.

Decline Dumbbell Fly                                3 - 5                   15+                   45 sec.

Bent-Over Cable Fly                                  3 - 5                   15+                   45 sec.

Dip Machine                                               3 - 5                   15+                   45 sec.

Chest Press Machine (Pronated Grip)         1                   AMRAP

NOTE: No more than 45 seconds rest between sets (2 minutes MAX REST for beginners)

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan. (Click Here For 1 Month FREE)


Any alts for dumbells, if cable and chest press machine is not available? Thanks

Time_is_Muscle Edit Delete Close

You can do Incline Push-Ups, Dumbbell Flye Roll Out (From the Floor) or Bodyweight dips Leaning Forward to target more lower chest.