PLAN #2

Upper + Middle + Lower Chest | 30–40 min

🏋️ Exercise 1 – Upper Chest

Incline Barbell Press
👉 4 sets × 8–10 reps
📍 30° bench, slow down, squeeze chest

🏋️ Exercise 2 – Middle Chest

Flat Dumbbell Press
👉 4 sets × 10–12 reps
📍 Full stretch, press and squeeze

🏋️ Exercise 3 – Upper Chest Shape

Incline Dumbbell Flyes
👉 3 sets × 12–15 reps
📍 Soft elbows, controlled reps

🏋️ Exercise 4 – Lower Chest

Chest Dips
👉 3 sets × 8–12 reps
📍 Lean forward, chest focus

🏋️ Exercise 5 – Lower & Inner Chest

Cable High to Low Fly
👉 3 sets × 12–15 reps
📍 Squeeze 2 sec at bottom

🏋️ Exercise 6 – Chest Finisher

Decline Push-Ups
👉 2 sets × max reps
📍 Slow reps, full chest pump

🧠 WHY THIS WORKS

Hits upper, middle, and lower chest using press + fly + bodyweight moves.

🚀 TRAINING TIP

Rest 60–90 sec. Focus on form, not heavy weight.