The Best Chest & Shoulder Workout for Growth



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1. DECLINE BENCH PRESS 4 x 6-8
– 2-3 warm ups (RPE: 6,7,8)
– Rest pause until you get double reps

2. CABLE FLY FROM LOWER 4 x 10-12
– 1-2 warmups
– Final set 6-8-10 drop set
– Start from lower pec lever forward

3. SEATED LATERAL RAISE 3 x 8-10
– 1-2 warm up sets
– 4 second negative
– Hold stretch at bottom till failure

4. ALTERNATE FRONT RAISE 3 x 10-12
– 1-2 warm ups
– Micro sets of 3 reps after 10-12
– Slight lean forward slow tempo

5. ROPE TRICEP PULLDOWN 4 x 10-12
– 2-3 warm up sets
– 8-10-12 Drop set

6. FACE PULLS 3 x 15 (not filmed)
– Light weight for shoulder health

7. CABLE CRUNCHES 3 x 15
– 2 second hold 4 second negative

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