Line One Workout Series


Building an impressive chest can be a challenge if you’re not attacking the correct exercises and reps. Line One’s chest workout will help you build muscular pecs, and fast track your strength and power gains.

1. Push Ups & Cable Cross Over

Super Sets 4 x 20 Reps

This combinations will warm-up the chest properly as well as give the chest a full tight pump before starting the other movements.

2. Incline Barbell Bench

3 Sets x 8 Reps

Start first set with a moderate heavy weight and increase each of the set.

3. Flat Barbell Bench

3 Sets x 8 Reps

Do a warm up for your first set and go heavy for set two and three.

4. Decline Dumbbell bench

3 Sets x 12 Reps

Use a moderate weight for all three sets. Pump in chest should be intense.

5. Flat Bench Dumbell Flyes

3 Sets x 12 Reps

Stretch out the outer pecs and contract and squeeze each of the reps. Use a weight that makes it difficult to get all twelve repetitions.

About the Author

Stephen Frazier, IFBB PRO 

IFBB Pro Stephen Frazier has been been a valuable member of the Line One Team for years. As a personal trainer, Stephen has developed multiple targeted workout plans for competitive bodybuilders and athletes alike. His Line One Workout Program is designed to combine with Line One supplements to efficiently build thick lean muscle.