Try This Mass Building Chest Workout (17 Exercises)

1A) Raised Press Ups - 4 x 10-12 (AMRAP)

1B) Flat Bench Fly - 4 x 12-15

2A) Flat Bench Press - 4 x 10-12

2B) High To Low - 4 x 12-15

3A) Elevated Press Ups - 3 x 10-12 (AMRAP)

3B) Low To High - 3 x 12-15

1) Flat DB Press - 4 x 8-10

2) Incline DB Fly - 3 x 10-12

3) Decline Alternate DB Press - 4 x 8-10 Each Arm

4) Banded Chest Fly - 3 x 10-12

5A) Close Grip Press Ups - 3 x 10-12 (AMRAP)

5B) Decline DB Fly - 3 x 10-12

Triceps:

6) Bench Dips - 4 x 10-12 (AMRAP)

DB Incline Press - 4 x 10-12

Press Ups - 4 x 10-12 (AMRAP)

DB Incline Fly - 4 x 12-15

DB Close Grip Press - 4 x 10-12

DB Low To High Fly - 4 x 12-15

DB Close Press To Fly - 3 x 8-10 Each Motion

(90sec Rest Between Sets & 2min Between Exercises)

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