Chest Workout

Warm up first

1. 5 min easy cardio to raise your temperature
2. Band pull-aparts — 2 x 15
3. Two ramp-up sets of your first movement at 50% and 75%

The session

1. 1
   Chest Dip

   Bodyweight · Lower chest
   4 × 6-10rest 150s
2. 2
   Dumbbell Bench Press

   Dumbbell · Mid chest
   3 × 6-10rest 150s
3. 3
   Incline Dumbbell Press

   Dumbbell · Upper chest
   3 × 6-10rest 150s
4. 4
   Cable Fly

   Cable · Mid chest
   3 × 10-15rest 75s
5. 5
   Low-to-High Cable Crossover

   Cable · Upper chest
   3 × 10-15rest 75s

Why this order

The heaviest movements come first, while you are freshest: the 3 compounds at the top are the ones that decide whether the session was worth doing. The 2 isolation movements come after, when being a little tired costs you less. Rest shortens as the movements get smaller: 150 seconds after Chest Dip, 75 after Low-to-High Cable Crossover.

Chest wants 12–20 hard sets a week and 2x per week, so this is a session you can run twice a week and land in that range. More about training the chest.