Chest Pump Workout

Super-set
Flat Barbell Bench Press - 5 Count Down, 5 Count Up

12 reps

Pushups

20-30 reps
5 sets

Super-set
Incline Barbell Bench Press - 5 COUNT METHOD

12 reps

Pushups

20-30 reps
5 sets

Super-set
Flat Bench Dumbbell Fly

15 reps

Cable crossovers

15 reps

Dumbbell pullovers

12-15 reps
5 sets
 

Examples

• Flat Barbell Bench Press - 5 Count Down, 5 Count Up

  
  

• Pushups

  
  

• Incline Barbell Bench Press - 5 COUNT METHOD

  
  

• Pushups

  
  

• Flat Bench Dumbbell Fly

  
  

• Cable Crossover

  
  

• Dumbbell Pullover