High Intensity Chest Blaster

Blast your chest with this fast-paced, high intensity pec workout that features heavy rest-pause sets, and slow isolation movements.

Workout Summary

Build Muscle
Single Muscle Group
Intermediate
1
Barbell, Cables, Dumbbells, Machines
Male & Female

Workout Description

The high intensity chest blaster workout can be used for a 4 to 6 week cycle, or as a rut buster when you simply want to try something different. This routine is relatively brief (30 minutes), and can also be used on days in which you have a limited amount of time to workout.

In total, you will be performing 16 sets using 4 exercises - 2 compound movements and 2 isolation movements. Compound lifts will utilize strength and rest-pause training, and isolation lifts will focus on slower reps and the "mind-muscle" connection.

Compound Exercises. For the two compound lifts in this workout, pick a weight that allows you to knock out 8 to 12 reps before reaching failure. Start by performing an all-out set, stopping about one rep shy of failure. Rack the weight and rest exactly 45 seconds. Perform another set, again stopping one rep shy of failure.

Continue this pattern until you complete 5 total sets. Focus on brute strength, and getting the weight up with good form at all costs. These sets are all about man vs. mountain! You may be able to complete only a rep or two on the last several sets. Don't worry about this low volume. You are destroying your pecs with limited rest and heavy weight, and are after cumulative muscle stress and fatigue.

The best chest compound movements are the bench press, dumbbell bench press, dips, and appropriate variations. When you can perform 25 reps for all 5 sets, add weight.

Isolation Movements. For the two isolation lifts, concentrate on feeling the chest muscles work. Perform each rep with a 4 second concentric motion, and a 4 to 6 second eccentric (negative) motion. Squeeze each contraction and make your pecs work! Rest about 2 minutes between each set. Perform about 6 to 8 reps for isolation movements, and no more then 10 reps per set.

The best chest isolation movements are flyes, pec dec, or cable crossovers. It doesn't matter which exercises you use. Pick 2 isolation movements you enjoy, and hammer your chest! When you can perform 10 reps with an isolation movement, add weight.

High Intensity Chest Blaster
Chest
Exercise Sets Reps
Bench Press 5 Rest-pause 45 Seconds
Pec Dec 2-3 Slow 4-6 Cadence
Incline Dumbbell Bench Press 5 Rest-pause 45 Seconds
Cable Crossovers 2-3 Slow 4-6 Cadence
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About The Author
Max Riley is a freelance muscle building and nutrition writer who has had his work appear in numerous print and Internet magazines.

396 Comments+ Post Comment

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Posted Sat, 01/07/2012 - 07:35
Chris

i can only make the gym 3 days a week but i like this workout would it be ok to put legs and shoulders together on one day

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Posted Tue, 12/20/2011 - 10:02
chris

hi, iv been training for over a year now but iv been traing all of my upper body 3 times a week mon,tues,fri but i hered it can slow the healing process down. i would like to know the best times to train like how many times a week to train and what parts of my body to train on each day. im looking to bulk up and i would like a weekly routine, can anyone help me out it would be a great help. thanks chris

Steven's picture
Posted Tue, 12/20/2011 - 10:14
Steven
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Posted Tue, 12/20/2011 - 05:17
mahmoud

hi mr. steve if i trained my chest with a high volume training can i train it on thursday or on friday or wait till monday for optimum results

Steven's picture
Posted Tue, 12/20/2011 - 09:59
Steven

I would wait at least 5 days before training chest again with higher volume.

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Posted Thu, 12/15/2011 - 16:41
mahmoud

thnks for the advice

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Posted Wed, 12/14/2011 - 15:05
andrew

this is a great chest work out! i usually do this on wednesdays and on thursdays i do biceps/triceps. is it bad to do arms the day after chest?

Steven's picture
Posted Tue, 12/20/2011 - 10:02
Steven

It's not optimal, no. I would wait several days and allow the triceps to recover from chest day.

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Posted Sun, 12/11/2011 - 16:25
mahmoud

hi steve i need your help i heard that you can train the same muscle every 72 hours so is it good if i make chest on monday and then repeat it on friday by the way this is my workout routine
Monday Chest 5moves 3sets 8rips each
biceps 4moves 3sets 8rips each
Tuesday Shoulders 5moves 3sets 8rips each
trapez 2 moves 3 sets 8rips each
Wednesday Rest
Thursday Back 5moves 3sets 8rips each
Triceps 3moves 4sets 12rips each
Friday repeat Monday
Saturday rest
Sunday rest
I dont care about legs does this program buids muscles fast or it is too much

Steven's picture
Posted Tue, 12/20/2011 - 10:09
Steven

You can train bodyparts more frequent but generally not with volume. The most effective way to do this is via a fullbody workout.

Check out some of the muscle building workouts on M&S.

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Posted Thu, 12/08/2011 - 20:07
Matt

How can I use your Power, Muscle, Burn routine/strategy for the chest?

Thank you for your time

Steven's picture
Posted Tue, 12/20/2011 - 10:11
Steven

Check out the chest day on the 4 day power muscle burn split:

https://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-worko...

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Posted Thu, 12/08/2011 - 03:47
hazem

Hi,
I'm 50 years old, I go to gym 5 times a week, please, what do you suggest to keep my self fit and good locking. my schedule is as below:
1st day chest & triceps
2nd day back & biceps
3rd day shloudlers and legs
break

1st arms
2nd day chest & triceps

break

.
.
.
etc

thanks

Steven's picture
Posted Tue, 12/20/2011 - 10:13
Steven

Hi Hazem,

I would check out the muscle building workouts ion M&S and pick one that most motivates you to train.

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Posted Sun, 12/04/2011 - 14:43
don lammar

How many days should you wait between weight training on the same muscle.

Steven's picture
Posted Mon, 12/19/2011 - 14:40
Steven

It depends on the daily volume. With a program like this I would wait 5-7 days before running it again.

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Posted Sat, 12/03/2011 - 08:48
Shakil

Hi,
Every Set can i increase weight.

Steven's picture
Posted Mon, 12/19/2011 - 14:40
Steven

If you can, yes.

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Posted Mon, 11/28/2011 - 11:11
Gus

Steve,
I'm trying to get bigger( muscle) and I wanted to know How many
Sets I should do to get bigger

Steven's picture
Posted Thu, 12/15/2011 - 14:18
Steven

Follow one of the programs on M&S and focus on adding weight to the bar. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

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Posted Mon, 11/21/2011 - 04:44
harish

sir i have an loose chest so which chest can help me 2 make it tight or either i cntrl on my diet

Steven's picture
Posted Mon, 11/21/2011 - 14:13
Steven

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

https://www.muscleandstrength.com/articles/your-go-to-guide-for-cutting-...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

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Posted Tue, 11/08/2011 - 19:14
dwayne martel

what would you suggest to build my upper chest..

Steven's picture
Posted Mon, 11/21/2011 - 14:12
Steven

Incline bench press, overhead presses and dips.

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Posted Mon, 11/07/2011 - 18:35
JAY

is it ok to work out your chest twice in one day. for ex: do decline bench press in the morning and at night do incline press.

Steven's picture
Posted Mon, 11/21/2011 - 14:12
Steven

I don't recommend that. You are better off working hard once a week than adding volume.

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Posted Fri, 11/04/2011 - 12:48
Ivan

Hey Steve,

Is it safe to do this routine twice a week?
Thanks in advance

Steven's picture
Posted Fri, 11/04/2011 - 14:18
Steven

This workout is meant to be performed once a week in the context of a bodybuilding split.

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Posted Mon, 10/17/2011 - 17:20
mahmoud

by the way the 5 moves include isolation and compound exercises

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Posted Mon, 10/17/2011 - 17:14
mahmoud

hi mr. Steve i train my chest once a week every monday i make 5 moves 4 sets each.each set 8 rips. Is it perfect or harmful?

Steven's picture
Posted Tue, 10/18/2011 - 15:26
Steven

Do you focus on progression of weight/reps?

Steven's picture
Posted Fri, 10/21/2011 - 15:54
Steven

Good. That sounds like a reasonable approach.

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Posted Wed, 10/19/2011 - 05:59
mahmoud

yes i increase the weight every set
will my chest grows fast this way

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Posted Mon, 10/10/2011 - 08:14
Stux

Is it okay to do chest and triceps on the same day?

Steven's picture
Posted Thu, 10/13/2011 - 13:45
Steven

Yes, absolutely.

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Posted Thu, 09/29/2011 - 13:43
yettiaa

what are some good exercises for working the upper chest?

Steven's picture
Posted Thu, 09/29/2011 - 14:44
Steven

Incline presses and overhead presses.

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Posted Mon, 09/19/2011 - 03:33
Kevin

I workout at home and i dont have a barbell rack, what sub that i could put in for bench press until i can get to a gym?

Steven's picture
Posted Thu, 09/29/2011 - 12:27
Steven

Hi Kevin,

I would do dumbbell bench presses or chest dips.

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Posted Sun, 09/18/2011 - 12:28
Raz

How does this look steve.

Day 1: coconut shoulders
Day 2: leg growth workout
Day3: high intensity chest blaster
Day 4: 8 week intense back workout + deadlifts
Day 5: big arm routine + calves
rest days will be varied due to work commitments

Steven's picture
Posted Thu, 09/29/2011 - 12:18
Steven

That should work ok.

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Posted Tue, 09/13/2011 - 04:04
luke

hi steve, my training regime is
mon: chest and triceps
tue: back and byceps
wed: shoulders and abbs
thur: legs
each session i do five exercises for each target muscle each consisting of 4sets of 8-10 reps. each day i am in the gym for 1hr 45mins to 2hrs and not seeing good gains i just wanted to know if i am overtraining or should i change my regime at all. your help would be much appreciated thanks.

Steven's picture
Posted Thu, 09/29/2011 - 12:10
Steven

Hi Luke,

It's ok to pull back on the volume a bit. progression of weight will help you achieve your goals first and foremost. As long as you're adding weight over time, you'll see great gains.

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Posted Wed, 09/07/2011 - 09:16
blaze

im a beginner,i just want to gain mass & strength.what workout program will you refer to me.thanks in advance.

Steven's picture
Posted Thu, 09/22/2011 - 10:16
Steven
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Posted Tue, 09/06/2011 - 18:08
Billy

Why cant you do this workout more than once a week?

Steven's picture
Posted Thu, 09/22/2011 - 10:15
Steven

Hi Billy,

More is not better. Training a workout like this twice a week is often counterproductive. Instead, focus on progression.

Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

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Posted Mon, 09/05/2011 - 05:37
gopi

hey steve,

can i do incline/decline dumbbell press and fly's as a superset?

Steven's picture
Posted Thu, 09/22/2011 - 10:14
Steven

Hi Gopi,

In the context of this workout I wouldn't recommend that.

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Posted Fri, 08/26/2011 - 06:18
coombo3

Hi steve!

I don't get the "Slow 4-6 Cadence" part. Do we have to squeeze our muscle 4 sec. and back to starting position with 6 sec. ?