Want To Build A Big Chest?

May 1, 2017

Here is my chest workout.


Prior to any training session I make sure I have a pre workout meal consisting of around 80g of carbs and 30 – 40g of protein. I have my pre workout meal 60 – 90min prior to my training session. Another important factor to my pre workout ritual is water intake. I always make sure I have consumed at least 1 – 1.5L of water prior to any workout. I like to be well hydrated and well fed.


I make my pre workout shake myself. I buy certain pre workout ingredients in bulk and mix them in BCAA’s.


1 scoop of Xtend BCAA

5g Arginine

5g Citrulline Malate

1g Agmatine Sulfate


The above 3 Amino Acids assist with pump and I consume it 20min before my workout.


My first priority when I train is the warm up. For my chest workout I warm up on cable crossovers.


3 sets of 20reps using lightweight.






Incline barbell bench press.


6 sets, 45 – 60 sec rest in-between sets


40kg x 15 reps

60kg x 12 reps

80kg x 10 reps

100kg x 6 reps

100kg x 6 reps

100kg x 4 reps drop set to 60kg 15 reps







Decline Machine press


5 sets, 45 – 60 seconds rest in-between sets


40kg x 20 reps

80kg x 15 reps

80kg x 15 reps

100kg x 10 reps

100kg x 8 reps drop set to 40kg 20 reps









Close grip incline dumbbell press

Insure you squeeze your Pecs at the top of the movement and hold for 3-4 seconds


3 sets, 45 – 60 seconds rest in-between sets


10kg dumbbells x 10 reps

























Superset cable cross overs with pushups


3 sets, 30 seconds rest in between sets


20 reps cable cross over then straight into push ups until failure.

After 3 sets of I was only getting 9 push ups.




This work out should take around 45min. Insure you adjust the weights to your own ability and insure the focus is on correct form and that mind muscle connection!


I hope you enjoy, please let me know what you think.




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