Chest Aesthetics Training Routine PDF

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Training: OskarFaarkrog.com
CHEST AESTHETICS TRAINING ROUTINE

Created by Oskar Faarkrog, ISSA Certified Personal Trainer

Important notes:

1. This training routine is a specialization training routine, which means it is
not ideal for beginners (you should first build a solid overall foundation
and then sculpt individual body parts after the foundation has been built).
If you can’t do 15 pull-‐ups and 25 diamond push ups with perfect form,
work on these two exercises first to build some basic strength.
2. This training routine is a chest mass building routine, therefore you need
to be in a caloric surplus. To be in a caloric surplus and benefit optimally
from it, you need to already be lean (at minimum a flat and lean waist, but
preferably a 4 pack), therefore get lean before you do this training routine
and make sure you eat enough calories to grow your chest.
3. Do this training routine for maximum 4 weeks at a time to reduce the risk
of injuries and muscular imbalances.
4. Never skip warm-‐up and stretching.

Personal Training: OskarFaarkrog.com
Monday: HIGH VOLUME CHEST

Exercise Name Weight Sets Repetitions Rest Intervals
1. Incline Machine Press 20RM 12 8-‐10 30 seconds
2. Pec Deck Flys 20RM 12 8-‐10 30 seconds
3. Elevated Diamond Push Ups BW 5 MAX 1 minutes

Tuesday: HIGH INTENSITY CHEST
1a. Low Cable Flys 20RM 4 8-‐12 2 minutes
1b. Diamond Push Ups BW 4 MAX
2a. Incline Bench DB Pullovers 20RM 3 MAX 2 minutes
2b. Incline Bench DB Flys 20RM 3 MAX

Wednesday: STRENGTH MAINTENANCE
1. Pull Ups BW 3 MAX 2 minutes
2. Machine Rows 10RM 3 6-‐10 2 minutes
3. Leg Presses 20RM 3 12-‐15 1 minute
4. Hamstring Curls 15RM 3 8-‐12 1 minute
5. Plank BW 2 MAX 1 minute
6. Leg Raises BW 2 MAX 1 minute
7. Weighted 20RM 2 12-‐15 1 minute
Hyperextensions

Thursday: OFF

Friday: HIGH VOLUME CHEST
1. Incline Machine Press 20RM 12 8-‐10 30 seconds
2. Pec Deck Flys 20RM 12 8-‐10 30 seconds
3. Elevated Diamond Push Ups BW 5 MAX 1 minute

Saturday: HIGH INTENSITY CHEST
1a. Low Cable Flys 20RM 4 8-‐12 2 Minutes
1b. Diamond Push Ups BW 4 MAX
2a. Incline Bench DB Pullovers 20RM 3 MAX 2 Minutes
2b. Incline Bench DB Flys 20RM 3 MAX

Sunday: OFF

Exercise instructional videos: http://www.bodybuilding.com/exercises/

Explanations
DB = Dumbbell
RM = Repetition Max
Example: My military press 5RM is 130 pounds. In other words, I can do 130
pounds for a maximum of 5 repetitions. When I attempt the 6th repetition I reach
muscular failure and thereby I’m unable to complete that repetition.

To find your repetition maxes, take 2-‐3 days out of your schedule to test them on
each lift while you’re fresh.

Alternatively, you can estimate your repetition maxes and then adjust the weight
during the workout to find one that you can fit into the prescribed repetition
ranges.

MAX
Max means that you take your set to complete muscular failure, e.g. when you
drop to the floor during diamond push ups.

1a and 1b
This essentially means that you do two exercises back-‐to-‐back, also called a
SUPERSET. Here’s how it looks for low cable flys and diamond push ups on your
HIGH INTENSITY CHEST DAY:

• Step 1: Perform 8-‐12 reps of low cable flys with your 20RM.
• Step 2: Immediately drop down and max out on diamond push ups.
• Step 3: Rest 2 minutes.

You perform step 1-‐3 a total of 4 times to achieve 4 supersets on the two
exercises. The same principle applies for 2a and 2b.

Muscle Progression
A lot of people believe that you need to always ADD WEIGHT to exercises to add
muscle mass. The truth is that adding weight is only ONE VARIABLE out of many:

• Increase frequency / Train the same muscle more often.
• Increase time-‐under-‐tension / Perform the movements with more
control, using the target muscle.
• Add sets.
• Do more reps.
• Increase intensity through supersets.
• Lower rest times.

This workout uses all the progression variables above. If you’re used to do a
regular bodybuilding workout, the fact that you start doing this one will be
enough to stress your body to grow:

• The high volume day will most likely have you doing more sets and reps
than you’re used to.
• The high intensity day will most likely have you training at a higher
intensity than you’re used to since you’re supersetting chest exercises.
• You will be training chest 4 days a week which most likely is more than
you’re doing now, so the frequency variable will also be satisfied.

In other words, as long as you push yourself each workout, get a great pump and
eat enough to gain weight, your upper and inner chest will grow because the
stimulation will be there for that to happen.

Mind-‐Muscle Connection
You want to focus on the upper and inner chest since those are the 2 parts most
people lack. The lower chest will get plenty of work since the chest is one big
muscle consisting of a bunch of muscle fibers. When you do the exercises in this

program, you will be emphasizing the muscle fibers around the upper and inner
chest, but the lower chest muscle fibers will also do work so there will be
absolutely no need to do any additional lower chest exercises such as the bench
press or push up.

Forget everything about heavy weights on your chest days. Instead, use light
weights on each exercise. I’m usually one of the biggest guys in my gym and I
often use 10 pound dumbbells and one of the lowest weights on the stack on flys.

If you want bigger muscles, the weight you do on a lift isn’t nearly as important
as HOW you perform the lift and how often you train it.

Instead of thinking about lifting more weight each workout, think about how you
can make light-‐moderate weights harder by engaging your upper chest and inner
chest more on each exercise.

Rep Tempo
Each exercise repetition has two phases: 1) Negative phase and 2) Positive
phase. The negative phase is the “lowering phase” phase of each rep, and the
positive phase is the “pulling or pushing phase” of each rep. Most people use
too much weight, so they end up pushing or pulling so much weight that they
cannot control it properly on the negative phase. Generally speaking, you
want to spend about 2 seconds on the positive phase and 3 seconds on the
negative phase. In the beginning it’s useful to count in your head, but as time
goes on it becomes so natural to you that you won’t have to count.
Avoiding Injuries
Since this is the first time you perform a training routine by me, I want you to
test it out and let me know if you experience any kind of pain with these
exercises. If you do experience any pain, look up alternative exercises. Never
push through pain in training, since that will lead to injuries that will set you
back a lot.

Stretching and Warm-‐Up

Stretching will speed up recovery between workouts (extremely important when
you’re doing a specialization routine like this one), and warming up will prevent
injuries, therefore don’t skip them!

Note: You may have to copy-‐paste some of the exercise links into your browser
because of Word to PDF format errors.

Upper Body Warm-‐Up (To Be Done Before Every Workout)
Ø Arm circles: https://www.youtube.com/watch?v=bP52FXTlzjA
Ø Arm swings: https://www.youtube.com/watch?v=EaGw37FbU0Y
Ø Wrist warmup: https://youtu.be/-‐0OK5ZbZnws
Ø Elbow warmup: https://youtu.be/-‐0OK5ZbZnws

Do 1 set of 15 reps on each exercise without any break in between the exercises.

Lower Body Warm-‐Up (To Be Done Before Leg Presses)
Ø Front to back leg swings: https://youtu.be/bKmwVSh0m-‐E
Ø Hip and knee circles: https://www.youtube.com/watch?v=BfW8LKLo3_8
Ø Side leg swings:
https://www.youtube.com/watch?v=naW8u72lOzI&feature=youtu.be&t=
35s

Do 1 set of 15 reps on each exercise without any break in between the exercises.

Upper Body Stretching (To Be Done After Every Work Out)
Ø Arm over head shoulder stretch:
http://www.buzzle.com/images/exercises/man-‐doing-‐overhead-‐
shoulder-‐stretch.jpg
Ø Standing chest stretch:
http://www.bodybuilding.com/fun/images/2007/richardc1_straightarm
stretch1.jpg

Do 1 set where you hold each stretch for 1 minute each side and do them right
after each other.

Lower Body Stretching (To Be Done After Hamstring Curls On The Strength
Maintenance Day)
Ø Standing hamstring stretch:
http://www.fitbie.com/sites/default/files/stand-‐ham-‐stretch-‐female.jpg
Ø Open lizard hip stretch:
http://media2.onsugar.com/files/2012/04/16/4/192/1922729/65fb7d
b592e2d825_side-‐hip-‐opener.xxxlarge_1.jpg
Ø Standing quad stretch:
http://www.runnersworld.co.uk/uploads/images/Medium/5264.jpg

Do 1 set where you hold each stretch for 1 minute each side and do them right
after each other.

Stretching Note
The pictures linked to each stretching exercise are of people with good flexibility.
If you do not have good flexibility (the case with most people new to training),
you will not be able to go far in your stretches. The key is to not push further
than to the point where you can feel a gentle stretch. Stretching should never be
painful. Furthermore, you want to relax as much as possible and focus on your
breathing during each stretch.

This program took me several years to create so I hope you find it useful!

Be proud but stay hungry,
Oskar Faarkrog

Send your success story to OskarF92@gmail.com

Sign up for my transformation program waiting list here:
http://oskarfaarkrog.com/transformation-‐program/

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