7 Min Giant Set Home Natural Bodybuilding Chest Workout

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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Comments

  1. Tried the 7 minute chest workout today….man I loved it. Will let you know how sore tomorrow.

  2. Fishing Joe says:

    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

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