Isolation Based Chest Workout

Jason’s Isolated Chest Workout

This morning’s chest workout was similar to the one I did 2 weeks ago. It consisted of more isolation exercises for chest than pressing exercises (although I believe the workout 2 weeks ago had equal amounts of both). Lately I’ve been going heavy every other week with the other weeks putting more focus on muscle contractions. Sometimes I’ll combine both; it just depends on how I feel.

Since I went pretty heavy on bench press last week I felt I would benefit more from going for the pump and controlled reps today. So I started out with cable flyes. Even if you’re going heavy this is a great way to pre-exhaust your chest. It allows you to really hone in on targeting your chest muscles with the exercises that follow, although you may not be able to go quite as heavy on your pressing movements.

Chest Workout

Cable Flyes: 4 sets x 15 reps

Incline Barbell Press: 4 sets x 10 reps

Lower Cable Flyes: 4 sets x 12 reps

Hammer Strength Decline Barbell Press: 4 sets x 15 reps

Pec-Dec Flyes: 4 sets x 15 reps

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The typical chest workout usually consists of doing all presses first followed by flyes. As you can see here I alternate flyes and presses. You’ll also notice my reps stayed higher than usual for the most part (except for incline bench press).

Just because the reps were higher doesn’t necessarily mean I went light though. I used what I consider moderate weight so the reps became very tough after I hit 10. Again, the goal for this morning’s chest workout was getting the best pump possible and contracting the muscle throughout each rep. This can be achieved to a greater degree by performing more flye movements that isolate the chest muscles.

Chest was all that I did this morning. I had some errands to run after my workout to get ready for Christmas next week so I did not do any calves, abs or cardio. I’ll be training arms tomorrow followed by calves and cardio, and if I have extra time I’ll throw in a little ab work.

Train with Passion,


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