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6 WEEK CHEST

BUILDING PLAN
Ross Dickerson | 2018
INTRODUCTION
Increase Chest Size & Definition

Perform a Chest Session TWICE each week in the


FOLLOWING SEQUENCE for 6 WEEKS

WEEK 1 2 3 4 5 6

PROGRAM 1 1 2 1 1 2 1 2 3 1 2 3
Definitions & Explanations Of Terms
Recommended weights to use are not included as it Supersets:
will vary for everyone. You may need to try a few
Perform 2 consecutive exercises for specified number of reps with
different weights to begin with until you get familiar
no rest between. Then rest at the end of the 2 exercises for 60-90
with your body’s limits.
seconds, then repeat for as many sets as stated. At the end of the
superset rest 2-3min before moving onto the next exercise.
Work to failure (except during warm-up). This means
to use a weight that gets you to failure (i.e. not being
Tempo:
able to lift any more), at the number of reps stated
for each exercise. So gradually as you progress, the Make sure you keep your form safe and adhere to the tempos
weight you use will increase but number of reps stays each week. The Rest Pause technique described should only be
the same. used to squeeze out the last few reps. The program is not about
how much you are lifting.
During warm-up don’t work to failure as you are just
e.g. 1-0-4 ( Bench Press: 1 second lifting the weight, then a 4
aiming to get the blood flowing through your
second controlled movement down)
muscles i.e. pick a weight you are comfortable with
- less than you would normally use, and lift for
Drop Sets:
however many reps that will get you to about 2-3
reps from when you think you would fail. Slightly Perform stated reps then drop weight and perform stated reps
increase the weight in each warm-up set. again. This is ONE set.
ROTATING WEEKLY
PROGRAMS
Program 1
Warm Up with 5-10 minutes Cardio – slow to start, gradually increasing speed until whole body feels warm

Exercise Sets Reps Tempo

Warm-Up : Rotator Cuffs 3 10-12 each angle


Progress Weight:
Blood in Muscle
Warm-Up : Bench Press 3 10-12

Bench Press 5 10,8,6,6,10 1-0-2

Incline DB Press 4 8-10 1-0-2

Cable Fly 4 8-10 1-0-2

Machine Chest Press 3 10 1-0-2

Incline DB Fly 3 10 1-0-2

Rest 60-90 secs between Sets and 2-3 minutes between Exercises Click on Exercise for link to video
Program 2
Warm Up with 5-10 minutes Cardio – slow to start, gradually increasing speed until whole body feels warm

Exercise Sets Reps Tempo

Warm-Up : Rotator Cuffs 3 10-12 each angle


Progress Weight:
Blood in Muscle
Warm-Up : Incline DB Press 3 10-12

Incline DB Press 4 8-10 1-0-4

Flat Bench DB Fly 3 10-12 1-0-4

Weighted Dips 4 8-10 1-0-2

Decline Cable Fly 3 10-12 1-0-2


3
Machine Chest Press 10 1-0-2
(last set : drop set)
3
Incline Cable Fly 10 1-0-2
(last set : drop set)
Rest 60-90 secs between Sets and 2-3 minutes between Exercises Click on Exercise for link to video
Program 3
Warm Up with 5-10 minutes Cardio – slow to start, gradually increasing speed until whole body feels warm

Exercise Sets Reps Tempo

Warm-Up : Rotator Cuffs 3 10-12 each angle Progress


Weight:
Warm-Up : Bench Press 2 10-12 Blood in
Muscle
Warm Up : Flat Bench DB Fly 2 10-12

Bench Press 4 8-10 1-0-2


SUPERSETS
Flat Bench DB Fly 4 12-15 1-0-1
SUPERSETS
Weighted Dips 4 8-10 1-0-2

Decline Cable Fly 4 12-15 1-0-1


3
Close Grip DB Press 12-15 1-0-2
(last set : drop set)
3
Machine Fly 12-15 1-0-1
(last set : drop set)
Rest 60-90 secs between Sets and 2-3 minutes between Exercises Click on Exercise for link to video
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NOTE

DR Physique Limited accepts no liability for any injury, loss or damage resulting from physical
exercise. By following this plan you voluntarily assume the inherent risk of physical/ resistance
training. Should you suffer from any medical conditions, injuries or allergies, or should you be
in any doubt whatsoever, we advise you seek medical/professional advice immediately and
do NOT proceed to partake in any activity. Any supplements featured within the guides are
optional and must be taken in strict accordance with manufacturers’ recommendations. If
in any doubt always consult a doctor. Always ensure your technique is correct and train
within your own capabilities and observe any safety practices/code of conducts present
within your own gym.

Copyright

As with all our products this free 3 Week Chest Plan is subject to our standard terms and
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of the public, is strictly prohibited.

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