Today I want to share with you a 15-Minute Chest Workout that you can do at the gym (or at home as long as you have an adjustable bench and are willing to make some exercise substitutions. This is a fast paced and short routine that will set your chest muscles on fire!
The routine is simple: 2 supersets of 2-3 sets each (I did 3 sets). Here is the routine:
15-Minute Chest Workout for Gaining Muscle Mass
Superset #1: Cable Crossovers (3 sets of 10-12 reps) & Flat Dumbbell Bench Press (3 sets of 8-10 reps). Rest 1 min after the bench press.
Superset #2: Incline Bench Press (3 sets of 6-8 reps) & Chest Dips (3 sets of 8-12 reps). Rest 1 min after the dips.
Home Training Version:
Superset #1: Flat Flyes (3 sets of 10-12 reps) & Flat Dumbbell Bench Press (3 sets of 8-10 reps). Rest 1 min after the bench press.
Superset #2: Incline Dumbbell Bench Press (3 sets of 6-8 reps) & Push-ups (3 sets of 8-12 reps). Rest 1 min after the push-ups.
Notice how I do a 4 second negative on my movements. The reason for this is because I want to keep maximum muscle tension (as I have learned from my buddy and IFBB Pro Ben Pakulski while using his MI-40 system).
So check out the workout video below, try it out and let me know how it works for you!
15 Minute Chest Workout (Short and Intense) for Gaining Muscle Mass
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How Many Sets to Do?
Up to you. If you want to keep your workout short (10 minutes), you can do 2 sets per exercise of anywhere from 8-15 reps. If you can afford more time, then do 3 sets and the routine will take you around 15 minutes.
Chest Workout Notes:
1) Train the chest twice a week.
2) You can do chest conjunction with your shoulders and triceps, or your back, or your biceps and triceps. For more information on different training splits please take a look 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
Try this out and let me know what you think!
