PLAN #3

Maximum Growth | 5 Exercises | 30 min

🏋️ Exercise 1 – Upper Chest

Incline Dumbbell Press
👉 4 sets × 8–10 reps
📍 30–35° bench, full stretch

🏋️ Exercise 2 – Middle Chest

Flat Barbell Bench Press
👉 4 sets × 6–8 reps
📍 Mid-chest touch, controlled press

🏋️ Exercise 3 – Lower Chest

Decline Dumbbell Press
👉 3 sets × 10–12 reps
📍 Slow reps, chest squeeze

🏋️ Exercise 4 – Chest Shape

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

🏋️ Exercise 5 – Chest Finisher

Slow Tempo Push-Ups
👉 2 sets × max reps
📍 3 sec down, 1 sec up

🧠 WHY THIS WORKS

Heavy presses + angle change + finisher for full chest growth.

🚀 TRAINING TIP

Rest 60–90 sec. Keep form strict.