One‑Day Chest‑Focused Super‑Set Workout (≈60 min)
Advanced level | Mixed strength‑hypertrophy | 60 min | No injuries
Pro tip: Keep a training log. Each week try to add 5 lb to the heavier barbell set or 2 lb to each dumbbell set, until you hit the top end of the rep range.
1️⃣ Warm‑Up (8 min)
| Exercise | Duration | Purpose |
|---|---|---|
| 5 min light cardio (jump rope or stationary bike) | 5 min | Increase heart rate and core temperature |
| Dynamic chest/shoulder opener | 2 min | 60° chest stretch, overhead arm circles, band pull‑apart |
| Light mobility drill | 1 min | Cat‑cow, thoracic spine rotations |
Tip: Stay hydrated in the first 2 minutes, especially before moving to heavy lifts.
2️⃣ Main Phase – Super‑Sets (3–4 sets × 8–12 reps)
| Super‑Set # | Exercise 1 (Equipment) | Target | Sets × Reps | Rest | Exercise 2 (Equipment) | Target | Sets × Reps | Rest |
|---|---|---|---|---|---|---|---|---|
| 1 | Flat Barbell Bench Press | Chest, front delts, triceps | 4 × 10 | 90 s | Incline Dumbbell Fly (light) | Chest (inner fibers) | 4 × 12 | 90 s |
| 2 | Weighted Dips (assisted if needed) | Chest, triceps, lower abs | 4 × 8‑10 | 90 s | Push‑ups (Feet Elevated) | Upper chest, pecs | 4 × 15 | 90 s |
| 3 | Barbell Incline Press | Upper chest, front delts | 3 × 8‑10 | 90 s | Cable Cross‑Over or Band Fly (low‑to‑high) | Chest, rear delts | 3 × 12‑15 | 90 s |
| 4 | Pull‑ups (Chest‑focused, wide grip) | Back, biceps, stabilizers | 3 × 8‑10 | 90 s | Kettlebell Halo (external rotation, core) | Rotator cuff, core | 3 × 12‑15 | 90 s |
Safety note:
- Use a spotter or safety arms for the bench and barbell presses.
- Keep your hips firmly pressed to the bench; avoid arching hard.
- During dips, lock elbows only after the movement is complete to avoid shoulder strain.
3️⃣ Optional Accessory & Conditioning (10 min)
| Exercise | Target | Sets × Reps | Rest |
|---|---|---|---|
| Standing Cable Triceps Push‑down | Triceps | 3 × 12 | 60 s |
| Band Face Pulls | Upper back, rear delts | 3 × 15 | 60 s |
| Farmer’s Walk (4 × 30 s) | Grip, forearms, core | 4 × 30 s | 60 s |
If you have a timer, use the “dog‑to‑human” method: 30 s work, 30 s rest for farmer’s walk.
4️⃣ Cool‑Down (5 min)
| Stretch | Duration | Focus |
|---|---|---|
| Chest stretch on doorframe | 60 sec | Upper chest |
| Child’s pose + shallow belly stretch | 60 sec | Spine & chest |
| Shoulder cross‑body stretch | 60 sec | Delts |
| Seated forward fold | 60 sec | Hamstring & lower back |
| Light breathing + mindfulness | 30 sec | Heart rate recovery |
5️⃣ Progression & Tracking
| Week | Set | Rep | Weight | Notes |
|---|---|---|---|---|
| 1 | Bench | 10 | 135 lb | Target 10‑12 reps |
| 2 | Bench | 10 | 145 lb | Increase 5 lb |
| 3 | Bench | 10 | 155 lb | Keep form |
Re‑establish 1‑RM test every 6‑8 weeks to adjust load.
🎯 Final Checklist Before You Start
- Touch the bar at least 2–3 times to confirm proper positioning.
- Hydrate. Fill a 500 ml bottle, sip whenever you take a break.
- Listen to your body. Stop if you feel sharp pain or instability.
- Spotter? Secure someone because you’re pushing heavy.
🙌 Motivation Corner
You’ve come this far—keep that momentum! Every rep on this plan is a step toward a stronger, more defined chest and a balanced physique. Feel the burn, respect the rest, and notice the progress week by week. You’ve got this! 🚀
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