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“21-19-12” Chest Workout

Many aspire to have a thick, chiseled chest. Training chest is not always about weight, but form and technique. In any workout you do, always look for what works and what does not for your body. There is nothing worse than wasting your time in the gym, and many times this takes place when people are doing what everyone else is doing.


Chest is a very popular muscle to train, and there are many different exercises to do, so starting off simple and intense is best when looking at a routine. This routine will be a good start to anyone looking to switch things up in their current routine or anyone looking to get started. Focus on weight that is challenging to get the set amount of reps out, but do not make it a strain.


The Routine “21-19-12”

This routine will be one where you have to maybe log your weight at first to see how you progress and find a good weight. This approach will have you doing 3 sets for each movement. The first set of each exercise will be 21 reps, followed by the second set which will be 19 reps, finished off with a third set of 12 reps. If you really want to push yourself, try slightly upping the weight with each set to help counter the fewer reps.


The movements are as follows:

  • Flat Dumbbell Flies
  • Incline Dumbbell Presses
  • Flat Barbell Bench Press
  • Decline Bench Press
  • Neutral Grip Dumbbell Chest Press (Flat)
  • Bodyweight Push Ups (if you cant hit the rep counts for each set, do 3 sets of burnouts)
  • Cable Machine Flies (seated or standing)


Give this workout a try for 4 weeks. Please remember to log your weight, especially when you start the routine, so you know where you need to be at weight wise and gauge your progress. You will notice a heck of a pump from the higher reps, so make sure your shirts are big enough so they do not rip!


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