PLAN #7

Lower Chest Priority | Full Chest Growth | 35–40 min

🏋️ Exercise 1 – Lower Chest Power

Weighted Chest Dips
👉 4 sets × 6–8 reps
📍 Forward lean, deep stretch

🏋️ Exercise 2 – Lower Chest Strength

Decline Barbell Press
👉 3 sets × 8–10 reps
📍 Bar to lower chest, controlled reps

🏋️ Exercise 3 – Middle Chest Mass

Flat Dumbbell Press (Slow Tempo)
👉 3 sets × 10–12 reps
📍 3 sec down, strong squeeze

🏋️ Exercise 4 – Upper Chest Balance

Low Incline Dumbbell Press
👉 3 sets × 8–10 reps
📍 20–25° bench, full stretch

🏋️ Exercise 5 – Lower Chest Detail

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

🏋️ Exercise 6 – Full Chest Finisher

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

🧠 WHY THIS WORKS

Lower chest first + angle balance = full chest growth and strong definition.

🚀 TRAINING TIP

Rest 60–90 sec. Keep tension on chest.

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