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Chest Workout

Gym | Single Workout | Beginner: 4 exercises

This workout session is designed to provide comprehensive stimulation to the chest muscles using various cable exercises that target different parts of the pectorals. Starting with the Cable Bench Press for 4 sets of 15, 12, 10, and 10 reps, you'll begin with a compound movement to recruit a large number of muscle fibers. This exercise mimics the traditional bench press but provides constant tension through the use of cables, which can lead to greater muscle growth over time.

Following the bench press, the Cable Incline Fly targets the upper portion of the chest, helping to develop the clavicular head of the pectorals. Similar to the bench press, perform 4 sets with a descending rep scheme, which allows you to manage fatigue while still pushing the muscles to their limits with each successive set.

Next, the Cable Kneeling High to Low Fly, tailored for males, focuses on the lower chest by performing the fly movement from a high angle. The kneeling position ensures core engagement and prevents compensation with other muscles. Finally, conclude the workout with the Cable Low Fly, effectively hitting the chest from yet another angle and ensuring a full chest workout. The sequencing from bench press to low fly allows for a graduated focus on different muscle fibers within the chest, ensuring thorough fatigue and stimulation for optimal growth.

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  • #Exercise / Sets
    1Cable Bench Press4 sets • 15, 12, 10 and 10 reps
    Cable Bench Press
    2Cable Incline Fly4 sets • 15, 12, 10 and 10 reps
    Cable Incline Fly
    3Cable Kneeling High to Low Fly4 sets • 15, 12, 10 and 10 reps
    Cable Kneeling High to Low Fly
    4Cable Low Fly4 sets • 15, 12, 10 and 10 reps
    Cable Low Fly