Calum Von Moger's 20-Minute Chest Blast

Take a cue from Calum von Moger's old-school ferocity and knock out this quick, intense 20-minute chest workout!

This quick chest blast is one of the short-burst workouts I used leading up to the 2014 WFF Universe competition in Seoul, South Korea.

This high-octane, hardcore chest hit should only take you 20 minutes. Keep up a quick pace and use the rest prescribed!

The workout is great for hypertrophy, getting ripped, and getting ready for a show. It consists of five exercises arranged strategically to pre-exhaust, stretch, build, pump, and flood your chest with muscle-making blood.

Don't sell yourself short. Get in, get it done, and get out!

Calum von Moger 20-Minute Chest Blast
Watch The Video - 4:03

20-Minute Chest Blast

Dumbbell Flyes

2 sets of 12-15 reps
Dumbbell Flyes Dumbbell Flyes


Incline Dumbbell Flyes

3 sets of 8-12 reps, 60 seconds rest
Incline Dumbbell Flyes Incline Dumbbell Flyes


Dips - Chest Version

3 sets of 10-20 reps, 30 seconds rest
Dips - Chest Version Dips - Chest Version


Barbell Bench Press - Medium Grip

3 sets of 5-15 reps, 60 seconds rest
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Flat Bench Cable Flyes

2 sets of 20 reps, 1 minute rest
Flat Bench Cable Flyes Flat Bench Cable Flyes


Exercise 1 Dumbbell Fly

Dumbbell Fly

Start here to pre-exhaust the chest. Use a light weight, good form, and full range of motion, with a nice stretch at the bottom. Use a consistent tempo, but nothing crazy—you're just trying to warm up the muscles.

Exercise 2 Incline Dumbbell Press

Incline Dumbbell Press

Begin with a lightweight set, then complete two heavy, high-intensity sets. Get a good stretch at the bottom of the movement and a strong upper-chest contraction at the top.

Exercise 3 Dip


Dips are essential for building a shapely, square chest with well-defined edges. Keep your body moving, rest briefly, and then move to the next set.

Exercise 4 Bench Press

Barbell Bench Press

At this point in the workout, your chest and joints should be warm, so there's no need for additional warm-up sets. Increase the weight with each set and decrease the reps if necessary. The rep range varies as your remaining strength allows.

Exercise 5 Cable Fly

Cable Fly

Finish your workout with the fly to completely flood your muscles with blood and end with a killer pump! Do not pick a heavy weight. Just pump up your pecs and finish strong!

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