MuscleTech athlete and elite bodybuilding coach Dylan Thomas doesn't always train chest on Monday, but when he does, he brings a workout that maximizes every mechanism of muscle growth, and hits every fiber from the top of the chest to the bottom.
"For my chest training, I like to focus on working top to bottom," he says. "That means we start on an incline, then move to flat, then move to things like decline or dips."
But that's not all he packs into this hour-long routine. Pre-exhaust? Check. Heavy weights for mechanical tension? Check. Supersets and burnouts for maximum muscle damage? Check and double-check.
Don't be fooled by the familiar movements and rep-ranges. This is advanced bodybuilding at its finest, and works best if you have big-time goals.
"I like to use this workout to cut down for a photo shoot or for contest prep," Thomas says.
1. Superset: 4 Sets
Machine Chest Fly - 12 reps
Incline Dumbbell Press - 12 reps
2. Barbell Incline Bench Press - 4 sets of 6 reps
3. Superset: 4 sets
Bent-Over Cable Fly - 12 reps
Bench Press - 8 reps
4. Triset: 4 sets
V-Bar Dip - 10 reps
Push-up 10 reps, with hands on push-up handles or DB's
Low-to-High Cable Fly - 10 reps
5. Dumbbell Fly - 3 sets of 12 reps