Full Chest Workout Routine (Sets and Reps) | Titan Fitness

Full Chest Workout Routine (Sets and Reps) | Titan Fitness
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Full Chest Workout Routine (Sets and Reps) | Titan Fitness

The best chest workout is one that hits the 3 main areas of your chest: upper, lower, and middle. We had one of our top trainers stop by the Titan Fitness Headquarters Gym to walk us through the perfect chest workout routine to help build your entire chest.

This chest routine is designed to benefit lifters of all levels. For beginners, you will learn proper technique, set and rep ranges, and rest periods. For the advanced lifters, this is the best routine to achieve the pump that you chase and the results you deserve. Follow along, and you will get that much closer to reaching your goals and UNLEASHING YOUR TITAN!

Workout Routine Timestamps:

00:40 – Barbell Bench Press
01:18 – DB Incline Bench Press
02:01 – Cable High-Low Chest Fly
02:35 – Landline Chest Press
03:15 – ALT KB Floor Press
04:01 – Incline DB Close Grip Bench to Fly
04:44 – Super Set:
SS: SVEND Press
SS: Barbell Bench Press

Full Routine with Sets and Reps:

Barbell Bench Press – 5 sets of 6 reps
(90-sec rest between sets)
DB Incline Bench Press – 3 sets of 18 reps
(75-sec rest between sets)
Cable High-Low Chest Fly – 4 sets of 12 reps
(75-sec rest between sets)
Landline Chest Press – 4 sets of 10 reps
(75-sec rest between sets)
ALT KB Floor Press – 3 sets of 10 reps
(75-sec rest between sets)
Incline DB Close Grip Bench to Fly – 3 sets of 10 reps
(75-sec rest between sets)

Super Set: Once you complete the first exercise move immediately to the next. The rest period begins after you complete the second exercise of the superset.
SS: SVEND Press – 4 sets of 10 reps
SS: Barbell Bench Press – 4 sets of 10 reps
(75-sec rest)

Huge thanks to our trainer Jonathan! Be sure to check back for more workout routines as part of our Titan Fitness Workout Series.

Buy Now:
Titan Rack – https://www.titan.fitness/racks/power-racks/titan-series/titan-series-power-rack/TITAN-SERIES-RACK.html
Maxxum Barbell – https://www.titan.fitness/strength/barbells/olympic/maxxum-stainless-steel-power-bar/430091.html
Red Cerakote Olympic Barbell – https://www.titan.fitness/strength/barbells/olympic/blues-city-olympic-barbell-made-in-usa-red-cerakote/400802.html
Single Post Competition Bench – https://www.titan.fitness/strength/benches/flat/single-post-competition-flat-bench/400869.html
Single Post Adjustable FID Bench – https://www.titan.fitness/strength/benches/adjustable/single-post-adjustable-fid-bench/400969.html
Elite Black Bumper Plates – https://www.titan.fitness/strength/weight-plates/bumper-plates/lb-elite-black-bumper-plates/EBBUMP_GROUP.html
Cast Iron Weight Plate – https://www.titan.fitness/strength/weight-plates/cast-iron-plates/cast-iron-olympic-plates/CPLATE_GROUP.html
Urethane Dumbbells – https://www.titan.fitness/strength/dumbbells/urethane/urethane-dumbbells/URDMBL_GROUP.html
Cast Iron Kettlebell – https://www.titan.fitness/endurance/kettlebells/cast-iron/lb-cast-iron-kettlebells/KBCST.html
Functional Trainer – https://www.titan.fitness/strength/specialty-machines/upper-body/functional-trainer/400883.html

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17 Comments

  1. Silky_

    The Landmine chest press was awesome never knew about that one. Nice workout!

  2. Eleftherios Pitsilis

    hey man just thank you i do the press with the wignt and the catlebelt and my chest fat and bif nipels disapear thank you

  3. Ron Messico

    The sets and reps seem to be off. Dumbbell incline press shows 3 sets of 18 reps??? That's a lot!

  4. J. Rob.

    Waaayy too much volume. At 2/wk, this would be overtraining with lots of junk volume. 12-20 sets per WEEK on each major muscle group is the ideal range for all but advanced lifters. For beginners doing chest twice/wk, bench, incline bench and MAYBE cables @ 3 sets each is more than enough for chest.

  5. Mike

    Was just getting tired of my current chest routine, going to give this a go

  6. Tony Allen

    Nice workout, can’t wait to incorporate this into my daily routine.

  7. patcummins

    I just noticed something. In your list at 34 seconds for the 2nd set, you say 3 sets of 18 reps. But then at 1m 36sec, you call out 4 sets of 12 reps. Can you let me know which one you recommend?

  8. patcummins

    This is now my go-to workout for chest day! I've completed it three times now and it's very well rounded and fits the equipment I have. I would love to see more workouts based around Power Racks and dumbbells!!

  9. Jason Rosenblatt

    If someone is new enough to lifting that they aren’t already familiar with these, how do you suppose they can handle that amount of volume?! Looks like overtraining to me. Instructor looks natty too.
    Doing 5 sets of 6 for the first exercise followed by all those other exercises is like running sprints and then running a marathon.

  10. Sara Ringbauer

    Really nice mix of upper, center and lower pecs, single arm movements and some variations folks don't usually do. Maybe enough for 2 workouts. Looking forward to more workout ideas 🙂

  11. Daniel Torres

    Quads without specialty machines.

  12. Joe Cowan

    That was a fun workout for a change! def a pull and then a legs home gym workoout please!

  13. MC_TITAN : Gym-Vooze & Reviews

    I see my money helped marketing with all the TITAN stuff I bought, lol

  14. Evan Schill

    Pull Day. Have everything except kettles, swapped the incline bench into overhead for 6×10 sets on my Titan peck machine instead. But a good Pull day work out please!

  15. loki8284

    Doing barbell bench press with no spotter, locking collars on, and spotter arms too far down to be useful but high enough to make dumping the weights impossible.

    I love Titan fitness products and own a bunch, but I wouldn't want this guy for a personal trainer.

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