A chiseled chest may seem a long way off but follow these moves and you’ll pack on powerful pectorals in no time.

Recommended frequency: 2 times per week.

Compact

Extended

  • 4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

    4 sets

    12 – 8 – 8 – 12

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

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Rest 90 seconds

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Rest 120 seconds

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