Chest
Chest — Definition Focus
Lighter loads, high reps (12–20), short rest. Squeeze every contraction. No ego lifts — chasing definition, not mass.
45 minDefinitionHigh-rep volume to carve detail
Warm-Up
Band pull-aparts
Shoulder prep
Sets
2
Reps
20
Rest
—
Push-ups
Activation
Sets
2
Reps
12–15
Rest
—
Main
Incline Dumbbell Press (Light/Moderate)
Full ROM, controlled
Sets
4
Reps
12–15
Rest
60 sec
Cable Chest Fly (Mid)
2 sec squeeze, slow stretch
Sets
4
Reps
15–20
Rest
45 sec
Push-Up to Failure
Controlled tempo
Sets
3
Reps
AMRAP
Rest
45 sec
Low-to-High Cable Fly
Squeeze upper chest
Sets
3
Reps
15
Rest
45 sec
Finisher
Pec Deck Drop Set
Burn finisher
Sets
2
Reps
15+10+10
Rest
60 sec