@championmethod
BEGINNER
Exercise 1
CHEST
Exercise 2 Exercise 3
Incline Barbell Press DB Flat bench Press Smith Machine Decline Press
Exercise 4 Exercise 5 Exercise 6
Reverse Grip Flat Bench Press Cable Hi-Low Flyes Cable Lo-Hi Flyes
Exercise 7 Exercise 8 Exercise 9
Pec Dec Flyes Cable Presses – Flyes DB Pull Overs
Exercise 10 Exercise 11 Take a 90-second rest
between sets & after all
3-4 sets are completed
to take 2-3 minute
break before moving to
Dips Push-Ups the next Exercise
(12-15) Reps
INTERMEDIATE
@championmethod
CHEST OF PLEASURE
(WARM-UP) (4-5 Sets)
Cable Lo-Hi Flyes Cable Hi-Lo Flyes SIDE TO SIDE MID FLYES
Perform each exercise for 1 minute long, after completing each exercise go to the next exercise
immediately. The weight must be very light so you can complete the minute and still have the
strength to perform the next exercises.
Rest is okay to have after completing the 3 exercises, very short rest 30seconds – 60 seconds.
Increase the weight after every set
and on the 4th set I want you to do
a drop set which means you will
decrease the weight after failing
(DROP SET 3-4 times)
Take a 90-second rest between sets &
after all 3-4 sets are completed to take
3-4 minute break before moving to FLAT BARBELL PRESS INCLINE DB PRESS
the next Exercise
SMITH MACHINE DECLINE PRESS MEDICINE BALL SIDE TOSS MEDICINE BALL SLAMS
INTERMEDIATE
@championmethod
CHEST TO FARDOUS
Take a 90-second rest between
sets & after all 3-4 sets are
completed to take 3-4 minute
break before moving to the next
Superset
Warm Up (2 Sets)
Rest 90 seconds (10-15) Reps
after completing and
repeat 2x then take a
2-3 minute break
before moving to the
1st superset
DB Flat Press Barbell Press
(10-15) Reps (10-15) Reps
Cable incline Flyes Cable Decline punches Machine Flat Press Pec Dec Flyes
(10-15) Reps (10-15) Reps
Reverse Grip Decline Press Reverse Grip Bar Push Ups Incline DB Press Neck Press
(10-15) Reps (10-15) Reps
Dips Cable Pull Overs Decline Cable Flies Incline Punch Press
Final Set with an elevator set – start heavy and do 1 rep go
lighter weight and do 2 reps then lighter weight 3 reps
then lighter weight 4 reps and etc… until your done with
the whole entire stack of weights.
Cable Pull Overs (1 SET)
ADVANCED
@championmethod
CHEST OF IBRAHIM م
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ﱠ ِﻪﻴْ َ ﻠﻋَ
Warm Up (2 Sets ONLY)
Cable lo- hi Flyes Cable hi- Low Spidermans
Ladder Push ups
Take a 90-second rest
between sets & after all
3-4 sets are completed Bodyweight Flies DB Flyes
to take 3-4 minute
break before moving to
the next Superset
DB Pull Overs DB Close Grip Press Rope Pull Downs
Decline Press Decline Push ups Dips
Incline DB Press Machine Incline Press
Flat Bench Press Swiss Ball DB Press DB Body Press
ADVANCED
@championmethod
CHEST RUSH
Round 1 Take a 90-second rest between sets
& after all 3-4 sets are completed to
take 3-4 minute break before
moving to the next Superset
Ladder Push ups
Machine Incline Throws 3/4 Front Raises Incline Push-Ups
(To Failure)
Barbell Flyes Bodyweight Flyes DB Press – Pullovers
Round 4
(To Failure)
DB Flat Press Rack Tour
Dips Decline Flyes
ADVANCED
@championmethod
CHEST AWAKENING WORKOUT
Take a 90-second rest between sets
& after all 3-4 sets are completed to
take 3-4 minute break before
moving to the next Superset
Round 2
One Arm Push Ups Bench Push Ups
DB Flat Pyramid Press
Decline DB Press Decline Cable
Fly Variations
Flat DB Flys Flat DB Press Spidermans Wide Hand Push Ups
Superset 5
Incline smith Machine Incline Cable fly Incline cable punches
Grip Displacement
HOME WORKOUT
@championmethod
30-MINUTE CHEST WORKOUT
Perform each exercise
for 1 minute long
going back and forth
DB Incline Press Rocky sit ups
for 6 minutes
Take 3-4 minute
break before
DB Flat Press Cocoons
moving to the
next Superset
Decline Push-ups Side Planks
DB Pullover DB Flyes
DB Incline Flyes DB Close Grip Press
