PLAN #4

Full Chest Growth | 6 Exercises | 35–40 min
.

🏋️ Exercise 1 – Upper Chest

Incline Machine Press
👉 4 sets × 10–12 reps
📍 Seat low, full chest squeeze

🏋️ Exercise 2 – Middle Chest

Flat Dumbbell Press (Neutral Grip)
👉 4 sets × 8–10 reps
📍 Palms facing each other, slow reps

🏋️ Exercise 3 – Lower Chest

Decline Barbell Press
👉 3 sets × 8–10 reps
📍 Controlled bar path, chest focus

🏋️ Exercise 4 – Upper Chest Shape

Low to High Cable Fly
👉 3 sets × 12–15 reps
📍 Pull upward, squeeze at top

🏋️ Exercise 5 – Lower Chest Detail

Bench Chest Dips
👉 3 sets × 12–15 reps
📍 Feet elevated, lean forward

🏋️ Exercise 6 – Chest Finisher

Pause Push-Ups
👉 2 sets × max reps
📍 1 sec pause at bottom

🧠 WHY THIS WORKS

Different angles + machines + cables = full chest stimulation and maximum growth.

🚀 TRAINING TIP

Rest 60–90 sec. Control every rep.