{"id":10895,"date":"2022-09-13T23:41:35","date_gmt":"2022-09-14T03:41:35","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=10895"},"modified":"2023-05-09T12:04:45","modified_gmt":"2023-05-09T16:04:45","slug":"10-week-chest-workout-routine-with-pdf","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/10-week-chest-workout-routine-with-pdf","title":{"rendered":"10 Week Chest Workout Routine (Download Free PDF)"},"content":{"rendered":"\n<p>If you&#8217;re looking for a comprehensive, easy-to-follow, and effective chest workout routine to build strength and size, you&#8217;ve come to the right place.<\/p>\n\n\n\n<p>In this article, I&#8217;ve shared an ultimate 10-week chest workout plan to help build a strong, toned, and ripped chest.<\/p>\n\n\n\n<p>This program includes the routines of popular bodybuilders like Arnold, Coleman, Phil Heath, and Franco Columbu.<\/p>\n\n\n\n<p>Here&#8217;s the outline of a 10-week chest workout program:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><strong>Week 1:<\/strong> Lou Ferrigno Chest Workout<\/li>\n\n\n\n<li><strong>Week 2:<\/strong> Calum von Moger Pecs Workout<\/li>\n\n\n\n<li><strong>Week 3:<\/strong> Chris Bumstead Pectorals workout<\/li>\n\n\n\n<li><strong>Week 4:<\/strong> Franco Columbu Chest Workout<\/li>\n\n\n\n<li><strong>Week 5:<\/strong> Kevin Levrone Pecs Workout<\/li>\n\n\n\n<li><strong>Week 6:<\/strong> Phil Heath Chest Workout<\/li>\n\n\n\n<li><strong>Week 7:<\/strong> Ronnie Coleman Pectoral Workout<\/li>\n\n\n\n<li><strong>Week 8:<\/strong> Dorian Yates Chest Workout<\/li>\n\n\n\n<li><strong>Week 9:<\/strong> Arnold Pecs Workout<\/li>\n\n\n\n<li><strong>Week 10:<\/strong> Jay Cutler Chest Workout<\/li>\n<\/ul>\n\n\n\n<p>This routine is primarily designed for intermediate male lifters who want to build defined, sizeable and ripped pecs.<\/p>\n\n\n\n<p>The interval\/rest time between sets will be 2-3 minutes.<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 1 &#8211; Lou Ferrigno Chest Workout<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Lou-Ferringo-Chest-Workout-Routine.jpg\" alt=\"Lou Ferringo Chest Workout Routine\" class=\"wp-image-15394\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Lou-Ferringo-Chest-Workout-Routine.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Lou-Ferringo-Chest-Workout-Routine-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Lou-Ferringo-Chest-Workout-Routine-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>1974 Mr. Universe winner Lou Ferrigno is an American actor and retired professional bodybuilder. He was one of the competitors of Arnold Schwarzenegger in 1974 and 1975. From mass to muscle fibers, he had awesome chest development.<\/p>\n\n\n\n<p>The Lou Ferringo chest workout includes basic exercises such as bench press, incline press, decline press, and flyes. Here is one of his chest workout routines.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td><a href=\"https:\/\/thefitnessphantom.com\/best-workout-for-upper-body-strength#1_Bench_press\" target=\"_blank\" rel=\"noreferrer noopener\">Flat Bench Press<\/a><\/td><td>10-6<\/td><td>5<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/upper-chest-workout#1_Incline_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Bench Press<\/a><\/td><td>10-12<\/td><td>5<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises#3_Flat_Dumbbell_Chest_fly\" target=\"_blank\" rel=\"noreferrer noopener\">Flat Dumbbell Fly<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-pullover\" target=\"_blank\" data-type=\"post\" data-id=\"3489\" rel=\"noreferrer noopener\">Dumbbell Pullovers<\/a><\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=qo0CD4QJtkA\" target=\"_blank\" rel=\"noreferrer noopener\">Cable Crossovers<\/a><\/td><td>10-15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Note:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>He used to&nbsp;superset the dumbbell pullover with cable crossovers. Pullover stretches out your chest, and the cable crossover focuses on chest contractions, so you get two different things, one after the other.<\/li>\n\n\n\n<li>He avoided a full lockout on each rep to keep the tension on the chest, not the triceps.<\/li>\n<\/ul>\n\n\n\n<p><strong>Source<\/strong>: Muscleandfitness.com<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 2 &#8211; Calum von Moger Pecs Workout<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Old School Aesthetic Chest Workout With Calum Von Moger\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/uAAfkBtMRIA?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>WFF Pro Mr. Universe 2015, Calum von Moger is an Australian actor and bodybuilder. He is also known as Arnold 2.0 because of his looks and physique matches with Arnold.. <\/p>\n\n\n\n<p>He shared his chest workout routine on Muscleandstrength.com. His chest workout plan focuses on increasing pecs size and strength.<\/p>\n\n\n\n<p><strong>Here&#8217;s the routine:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>Bench Press (Warm-up)<\/td><td>12 x 2<\/td><\/tr><tr><td>Bench Press (Main lift)<\/td><td>12, 10, 8<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>8 x 3<\/td><\/tr><tr><td>High Cable Flyes<\/td><td>15 x 3<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/crossfit-upper-body-workouts-and-wods#2_Parallel_Bar_Dip\" target=\"_blank\" rel=\"noreferrer noopener\">Bar Dips<\/a><\/td><td>AMRAP until failure x 3<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>15, 12, 10<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 3 &#8211; Chris Bumstead Pectorals workout<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Chris-Bumstead-Chest-workout.jpg\" alt=\"Chris Bumstead Chest workout Routine\" class=\"wp-image-10903\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Chris-Bumstead-Chest-workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Chris-Bumstead-Chest-workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Chris-Bumstead-Chest-workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n<\/div>\n\n\n<p>Two times runner up and three times Mr. Olympia&nbsp;Classic Physique winner Chris Bumstead is a Canadian IFBB professional bodybuilder. He has millions of followers on Instagram and YouTube.<\/p>\n\n\n\n<p>Chris&#8217;s every muscle group looks perfect, but many people know him for his unbelievable chest development.<\/p>\n\n\n\n<p>If you want to forge your chest like him, you can try out his full chest workout routine.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>High Cable Fly<\/td><td>12-15<\/td><td>3<\/td><\/tr><tr><td>Barbell Bench Press<\/td><td>8-10 <\/td><td>4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/upper-chest-workout#1_Dumbbell_Incline_Bench_Press\" target=\"_blank\" rel=\"noreferrer noopener\">Incline Dumbbell Bench Press<\/a><\/td><td>8<\/td><td>4<\/td><\/tr><tr><td><a href=\"https:\/\/thefitnessphantom.com\/beginner-upper-body-workout#4_Machine_Fly\" target=\"_blank\" rel=\"noreferrer noopener\">Machine Flyes<\/a><\/td><td>12<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=K5tW6bSBgWw\" target=\"_blank\" rel=\"noreferrer noopener\">Decline Hammer Strength Press<\/a><\/td><td>10<\/td><td>3<\/td><\/tr><\/tbody><\/table><figcaption class=\"wp-element-caption\">ripped chest workout routine<\/figcaption><\/figure>\n\n\n\n<p><strong>Note:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Each set lowers the cables by 1 pin.<\/li>\n\n\n\n<li>Before the bench press, perform 2 warm-up sets with 5 slow reps and 5 quick reps (10 total reps), and then perform the main lift.<\/li>\n<\/ul>\n\n\n\n<p>Source: <a href=\"https:\/\/youtu.be\/y070Cm71u50\" target=\"_blank\" rel=\"noreferrer noopener\">Muscleandstrength YouTube<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 4 &#8211; Franco Columbu Chest Workout<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Franco-Columbu-Chest-Workout-Plan.jpg\" alt=\"Franco Columbu Chest Workout Plan\" class=\"wp-image-15396\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Franco-Columbu-Chest-Workout-Plan.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Franco-Columbu-Chest-Workout-Plan-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Franco-Columbu-Chest-Workout-Plan-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><\/figure>\n\n\n\n<p>Two times Mr. Olympia (1976 &amp; 1981), two times Mr. World, and one time Mr. Universe, Franco Columbu is one of the greatest of all time in the world of bodybuilding. He also competed in World&#8217;s Strongest Man in 1977 and got fifth place. <\/p>\n\n\n\n<p>His best lifts include 525 pounds (238 kg) bench press, 655 pounds (297 kg) squat, and 750 pounds (340 kg) deadlift.<sup class=\"modern-footnotes-footnote \" data-mfn=\"1\" data-mfn-post-scope=\"0000000000000fdd0000000000000000_10895\"><a href=\"javascript:void(0)\"  title=\"Slotnik, Daniel E. (September 2, 2019). &#8220;Franco Columbu, Bodybuilder and Schwarzenegger Friend, Dies at 78&#8243;. The New York Times.\"  role=\"button\" aria-pressed=\"false\" aria-describedby=\"mfn-content-0000000000000fdd0000000000000000_10895-1\">1<\/a><\/sup><span id=\"mfn-content-0000000000000fdd0000000000000000_10895-1\" role=\"tooltip\" class=\"modern-footnotes-footnote__note\" tabindex=\"0\" data-mfn=\"1\">Slotnik, Daniel E. (September 2, 2019). &#8220;<a href=\"https:\/\/www.nytimes.com\/2019\/09\/02\/sports\/franco-columbu-dead.html\" target=\"_blank\" rel=\"noreferrer noopener\">Franco Columbu, Bodybuilder and Schwarzenegger Friend<\/a>, Dies at 78&#8243;. The New York Times.<\/span><\/p>\n\n\n\n<p>Franco&#8217;s chest still ranks among the best of all time. He had denser and defined pecs. His chest muscles appeared to spill out of his sternum, and uniquely deep crevices separated the upper and lower regions.<\/p>\n\n\n\n<p>Franco suggested doing five to six good chest exercises, including incline dumbbell press, dips, flyes, and his favorite, the Bench press. <\/p>\n\n\n\n<p><strong>Franco Chest Workout Routine:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Barbell Bench Press<\/td><td>2-6<\/td><td>5-6<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>10-6<\/td><td>4<\/td><\/tr><tr><td>Dumbbell Flyes<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Bar Dips<\/td><td>10-15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Source<\/strong>: Muscleandfitness.com<\/p>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 5 &#8211; Kevin Levrone Pecs Workout<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Kevin levrone training chest\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/_Ycb5eORqsg?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Competed in as many as 68 IFBB Professional contests (23 wons), Kevin Levron is considered one of the best bodybuilders of the 1990s. <\/p>\n\n\n\n<p>He is also known as The Uncrowned King of Mr. Olympia because he had appeared in 13 Mr. Olympia competitions but never made it to the number one spot. Despite not winning any Mr. Olympia titles, Kevin is admired by many fitness enthusiats.<\/p>\n\n\n\n<p>He used to follow a <a href=\"https:\/\/thefitnessphantom.com\/push-pull-legs-6-day-split-for-strength-and-hypertrophy\" data-type=\"post\" data-id=\"4295\" target=\"_blank\" rel=\"noreferrer noopener\">push, pull, and legs (PPL) workout routine<\/a>, but sometimes he also focused on his pecs individually.<\/p>\n\n\n\n<p><strong>Kevin Levrone Chest Workout:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Barbell Bench Press<\/td><td>12-6<\/td><td>4-5<\/td><\/tr><tr><td>Incline Barbell Bench Press<\/td><td>10-8<\/td><td>3-4<\/td><\/tr><tr><td>Seated Chest Press Machine\/High Cable Flyes<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>10-8<\/td><td>3<\/td><\/tr><tr><td>Seated Pec Deck Flyes<\/td><td>10-15<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 6 &#8211; Phil Heath Chest Workout<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Phil Heath&#039;s 30-Min Chest Workout For MASS On The Road to Mr. Olympia 2017\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/nQ7-bgqH51U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Seven-time&nbsp;Mr. Olympia&nbsp;winner Phil Heath competed in various bodybuilding competitions from 2003 to 2020. He won Mr. Olympia every year from 2011 to 2017.<\/p>\n\n\n\n<p>He had built a perfectly proportioned set of pecs and was regarded as one of the best of all time.<\/p>\n\n\n\n<p>Phil Heath uses three different chest workout routines to fire up his pecs growth. Let&#8217;s see one by one:<\/p>\n\n\n\n<p><strong>Phil Heath Chest Workout Plan 1<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Barbell Bench Press<\/td><td>12-8<\/td><td>4<\/td><\/tr><tr><td>Incline Barbell Bench Press<\/td><td>12-8<\/td><td>4<\/td><\/tr><tr><td>Lying Flat Chest Press Machine<\/td><td>12-8<\/td><td>3<\/td><\/tr><tr><td><a href=\"https:\/\/www.youtube.com\/watch?v=wOD_Z1Og4Ps\" target=\"_blank\" rel=\"noreferrer noopener\">One-arm Hammer Strength Incline Press<\/a><\/td><td>12-8<\/td><td>4<\/td><\/tr><tr><td>Pec Dec Flyes<\/td><td>12-8<\/td><td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Phil Heath Chest Workout Routine 2<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Flat Dumbbell Fly<\/td><td>12-8<\/td><td>4<\/td><\/tr><tr><td>Flat Dumbbell Bench Press<\/td><td>12-8<\/td><td>4<\/td><\/tr><tr><td>Decline Hammer Strength Press<\/td><td>12-8<\/td><td>3<\/td><\/tr><tr><td>Machine Incline Press<\/td><td>12-8<\/td><td>4<\/td><\/tr><tr><td>High Cable Flyes<\/td><td>12-8<\/td><td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Phil Heath Chest Workout Plan 3<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Hammer Strength Incline Press<\/td><td>12-8<\/td><td>4<\/td><\/tr><tr><td>Incline Dumbbell Fly<\/td><td>12-8<\/td><td>3<\/td><\/tr><tr><td>Flat Dumbbell Bench Press<\/td><td>12-8<\/td><td>4<\/td><\/tr><tr><td>Cable Crossover<\/td><td>12-8<\/td><td>4<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 7 &#8211; Ronnie Coleman Pectoral Workout<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"HEAVY CHEST DAY WITH RONNIE COLEMAN - TIME FOR A BIG PUMP - BUILD THAT MASSIVE CHEST\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/o3uBsnLty8w?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>The winner of eight consecutive&nbsp;Mr. Olympia&nbsp;titles, Ronnie Coleman has the best chest and back development of all time.<\/p>\n\n\n\n<p>Ronnie trained his chest twice a week with triceps. On his first chest day, he focused on<a href=\"https:\/\/thefitnessphantom.com\/barbell-chest-exercises-at-home-with-no-bench\" data-type=\"post\" data-id=\"6274\" target=\"_blank\" rel=\"noreferrer noopener\"> barbell chest exercises<\/a> such as flat, incline, and decline bench presses. On his second chest day, he concentrated on <a href=\"https:\/\/thefitnessphantom.com\/dumbbell-chest-exercises\" data-type=\"post\" data-id=\"386\" target=\"_blank\" rel=\"noreferrer noopener\">dumbbell chest exercises<\/a> such as flat and incline dumbbell presses and dumbbell flyes. He preferred free-weight pressing movements with heavy weights for eight to 12 reps.<\/p>\n\n\n\n<p>It&#8217;s not possible to lift like Ronnie, but you can use his chest workout routine to develop your pecs.<\/p>\n\n\n\n<p><strong>Ronnie&#8217;s Barbell Chest Workout <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Flat Barbell Bench Press<\/td><td>8-12<\/td><td>5-6<\/td><\/tr><tr><td>Incline Barbell Bench Press<\/td><td>8-15<\/td><td>3-5<\/td><\/tr><tr><td>Decline Barbell Bench Press<\/td><td>8-15<\/td><td>3-5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Ronnie&#8217;s Dumbbell Chest Workout <\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Flat Dumbbell Bench Press<\/td><td>8-12<\/td><td>5-6<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>8-15<\/td><td>3-5<\/td><\/tr><tr><td>Flat Dumbbell Fly<\/td><td>8-15<\/td><td>3-5<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 8 &#8211; Dorian Yates Chest Workout<\/strong><\/h2>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"1200\" height=\"800\" src=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Dorian-Yates-Chest-Workout.jpg\" alt=\"Dorian Yates Chest Workout plan\" class=\"wp-image-10927\" title=\"\" srcset=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Dorian-Yates-Chest-Workout.jpg 1200w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Dorian-Yates-Chest-Workout-300x200.jpg 300w, https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/Dorian-Yates-Chest-Workout-768x512.jpg 768w\" sizes=\"(max-width: 1200px) 100vw, 1200px\" \/><figcaption class=\"wp-element-caption\">Dorian Yates\/Instagram<\/figcaption><\/figure>\n<\/div>\n\n\n<p>Six consecutive times (from 1992 to 1997) Mr. Olympia champion Dorian Yates is one of the top pro bodybuilders of all time. His entire muscle group was well-developed in his prime, but his back and chest are eye-catching.<\/p>\n\n\n\n<p>He shared his chest workout routine on <a href=\"https:\/\/www.muscleandfitness.com\/flexonline\/training\/dorian-yates-expert-advice-building-huge-chest\/\" target=\"_blank\" rel=\"noreferrer noopener\">muscleandfitness.com<\/a>, which comprises four to five exercises&nbsp;that together hit the pecs from&nbsp;every angle needed to ensure total&nbsp;development.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><\/tr><\/thead><tbody><tr><td>30-Degree Incline Bench Press<\/td><td>12, 10, 8, 8<\/td><\/tr><tr><td>Hammer Strength Seated Bench Press<\/td><td>10, 6-8<\/td><\/tr><tr><td>Incline Dumbbell Flyes<\/td><td>10, 8<\/td><\/tr><tr><td>Cable Crossovers<\/td><td>10-12<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><strong>Note:<\/strong> Do 10 to 12 reps as a warm-up set for each exercise. <\/p>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 9 &#8211; Arnold Schwarzenegger<\/strong> <strong>Pecs Workout<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed aligncenter is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"Arnold Schwarzenegger&#039;s Fundamental Chest Workout\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/y070Cm71u50?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Arnold needs no introduction. He is an eminent face in the world of bodybuilding. He is more famous worldwide than any Mr. Olympia because of his seven Mr. Olympia titles, appealing physique, acting, political career, and dedication.<\/p>\n\n\n\n<p>Despite the fact that countless exercises have been discovered, people still follow his old-school workout routine.<\/p>\n\n\n\n<p>His chest workout was never complicated. He always focused on the fundamentals, such as flat bench press, incline bench press, dumbbell flyes, and dips. He suggests doing 15 bench press reps with lightweight as a warm-up set before lifting above 50% of your max effort.<\/p>\n\n\n\n<p>Here&#8217;s an ultimate chest workout routine inspired by seven times Mr. Olympia, Arnold Schwarzenegger.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Flat Bench Press<\/td><td>12, 10, 8, 8<\/td><td>4<\/td><\/tr><tr><td>Incline Bench Press<\/td><td>12, 10, 8, 8<\/td><td>4<\/td><\/tr><tr><td>Flat Dumbbell Flyes<\/td><td>8-12<\/td><td>3<\/td><\/tr><tr><td>High Cable Flyes<\/td><td>8-12<\/td><td>3<\/td><\/tr><tr><td>Dumbbell Pullover<\/td><td>8-12<\/td><td>3<\/td><\/tr><tr><td>Bar Dips<\/td><td>AMRAP until failure<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading has-base-3-color has-contrast-background-color has-text-color has-background\"><strong>Week 10 &#8211; Jay Cutler Chest Workout<\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe title=\"How To Build a Massive Chest with 4x Mr Olympia Jay Cutler\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/slkh01aKxvE?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p>Four times Mr. Olmypia Jay Cutler was not only for his amazing physique but also for his humble behavior. He had enormous chest muscles, with each part perfectly balanced in his prime.<\/p>\n\n\n\n<p>He shared one of his chest workout routines on James Garage Youtube channel. His routine includes mostly fundamental exercises, such as bench presses, flyes, and pullovers.<\/p>\n\n\n\n<p><strong>Here&#8217;s his routine:<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table><thead><tr><th>Exercise<\/th><th>Reps<\/th><th>Sets<\/th><\/tr><\/thead><tbody><tr><td>Seated Machine Chest Press <\/td><td>12, 10, 8, 6<\/td><td>4<\/td><\/tr><tr><td>Incline Dumbbell Bench Press<\/td><td>12, 10, 8, 8<\/td><td>4<\/td><\/tr><tr><td>Smith Machine Flat Bench Press<\/td><td>12, 10, 8, 8<\/td><td>4<\/td><\/tr><tr><td>High Cable Flyes<\/td><td>10-12<\/td><td>3<\/td><\/tr><tr><td>Dumbbell Pullover (Optional)<\/td><td>8-12<\/td><td>3<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Download Chest Workout Plan PDF<\/strong><\/h2>\n\n\n\n<div class=\"wp-block-file\"><a id=\"wp-block-file--media-b1020e52-8429-417b-91dc-0988fe12579a\" href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/10-Week-Chest-Workout-Schedule.pdf\" target=\"_blank\" rel=\"noreferrer noopener\">10 Week Chest Workout Schedule<\/a><a href=\"https:\/\/thefitnessphantom.com\/wp-content\/uploads\/2022\/09\/10-Week-Chest-Workout-Schedule.pdf\" class=\"wp-block-file__button wp-element-button\" aria-describedby=\"wp-block-file--media-b1020e52-8429-417b-91dc-0988fe12579a\" download>Download<\/a><\/div>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>The Bottom Line<\/strong><\/h2>\n\n\n\n<p>Some bodybuilders prefer machines, while some like to do <a href=\"https:\/\/thefitnessphantom.com\/a-complete-guide-to-free-weights-exercise\" target=\"_blank\" data-type=\"post\" data-id=\"127\" rel=\"noreferrer noopener\">free-weight exercises<\/a>. Their choice of exercise depends on how much they feel muscle contraction and enjoy a certain exercise.<\/p>\n\n\n\n<p>Every bodybuilder&#8217;s chest workout plan differs from one another, but their ultimate goal is almost the same, to build strength and mass.<\/p>\n\n\n\n<p>You can follow their chest workout routines for 10 weeks to progress your chest muscle development.<\/p>\n\n\n\n<p>You can also make desirable changes to this program, depending on your fitness level.<\/p>\n\n\n\n<p><strong>You may also like:<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/thefitnessphantom.com\/12-week-glute-program-with-pdf\" target=\"_blank\" rel=\"noreferrer noopener\">12 Week Glute Program to Transform Your Booty<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/best-chest-and-shoulder-workout\" target=\"_blank\" rel=\"noreferrer noopener\">Best Chest and Shoulder Workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-workouts-for-arms-and-chest\" target=\"_blank\" rel=\"noreferrer noopener\">Dumbbell Workouts for Arms and Chest<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/upper-chest-workout\" target=\"_blank\" rel=\"noreferrer noopener\">12 Best Upper Chest Workouts For Sizeable Pecs<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/thefitnessphantom.com\/dumbbell-lower-chest-exercises\" target=\"_blank\" rel=\"noreferrer noopener\">8 Best Lower Chest Dumbbell Exercises<\/a><\/li>\n<\/ul>\n<h3 class=\"modern-footnotes-list-heading \">References<\/h3><ul class=\"modern-footnotes-list \"><li><span>1<\/span><div>Slotnik, Daniel E. (September 2, 2019). &#8220;<a href=\"https:\/\/www.nytimes.com\/2019\/09\/02\/sports\/franco-columbu-dead.html\" target=\"_blank\" rel=\"noreferrer noopener\">Franco Columbu, Bodybuilder and Schwarzenegger Friend<\/a>, Dies at 78&#8243;. The New York Times.<\/div><\/li><\/ul>","protected":false},"excerpt":{"rendered":"<p>If you&#8217;re looking for a comprehensive, easy-to-follow, and effective chest workout routine to build strength and size, you&#8217;ve come to the right place. In this article, I&#8217;ve shared an ultimate 10-week chest workout plan to help build a strong, toned, and ripped chest. This program includes the routines of popular bodybuilders like Arnold, Coleman, Phil &#8230; <a title=\"10 Week Chest Workout Routine (Download Free PDF)\" class=\"read-more\" href=\"https:\/\/thefitnessphantom.com\/10-week-chest-workout-routine-with-pdf\" aria-label=\"Read more about 10 Week Chest Workout Routine (Download Free PDF)\">Read more<\/a><\/p>\n","protected":false},"author":1,"featured_media":15399,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[300,256],"tags":[380,463],"class_list":["post-10895","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-advanced-workout","category-free-workout-plans","tag-chest-workout","tag-free-workout-plan"],"_links":{"self":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/10895","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/comments?post=10895"}],"version-history":[{"count":27,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/10895\/revisions"}],"predecessor-version":[{"id":15705,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/posts\/10895\/revisions\/15705"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media\/15399"}],"wp:attachment":[{"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/media?parent=10895"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/categories?post=10895"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/thefitnessphantom.com\/wp-json\/wp\/v2\/tags?post=10895"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}