Today I am going to share with you a natural bodybuilding chest workout that you can do from the comfort of your home with just a pair of adjustable dumbbells and a bench. This chest routine is guaranteed to put a nice pump on your chest muscles and induce some growth!
This workout will not take too long….2 giant sets will take you around 7 minutes.
Remember that with a giant set you will do all exercises with no rest in between sets. You will only rest 60 seconds in between sets. You can do 2-3 sets of these giant sets for best results. This workout will consist of the following exercises:
7 Min Giant Set Home Natural Bodybuilding Chest Workout
7 Min Giant Set Home Natural Bodybuilding Chest Workout
Giant Set:
1) Incline Dumbbell Press 2-3 sets of 6-8 reps (no rest)
2) Incline Flyes 2-3 sets of 8-12 reps (no rest)
3) Flat Dumbbell Press (using same weight as for the incline dumbbell presses): 2-3 sets of maximum amount of reps you can do with good form (no rest)
4) Flat Dumbbell Flyes (using same weight as for the incline flyes): 2-3 sets of maximum amount of reps you can do with good form (60 seconds)
This is 1 set. Rest 60 seconds and repeat 1-2 more times.
Chest Workout Notes:
Chest Workout Notes:
1) Train the chest twice a week.
2) You can do your chest with other body parts as specified on the training splits below:
Bodybuilding Training Split #1:
Day 1: Chest, Biceps, Triceps
Day 2: Legs
Day 3: Back, Shoulders, Abs
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #2:
Day 1: Chest, Back, Abs
Day 2: Legs
Day 3: Shoulders, Biceps, Triceps
Day 4: Rest
Day 5: Start Over
Bodybuilding Training Split #3:
Day 1: Chest, Shoulders, Triceps
Day 2: Legs
Day 3: Back, Biceps, Abs
Day 4: Rest
Day 5: Start Over
3) If you have more time, you can add a third set. That would make the routine around 10-15 minutes in length.
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Tried the 7 minute chest workout today….man I loved it. Will let you know how sore tomorrow.
This chest workout gave me a HUGE pump, and was fantastically sore for 2 days! That kind of soreness is good, means you worked my chest pretty hard! And the more I’ll do this, the better the pump! Thanks