Discounts & Deals - Sign Up!
Stan McQuay’s 4-Week Chiseled Chest Workout Routine
SHAREStan "the Man" McQuay has a powerful freaking chest. Sure, he's got huge pecs, but he's also got solid shape and density. If you're looking to build a chest so vast it makes your waist look small, you need to channel McQuay and do some heavy lifting.
His chest workouts aren't fancy -- there's no need for tricks -- they're just effective. Do them for the next four weeks and see what happens. When you've finished, just rinse, repeat and grow.
4 Weeks to a Chiseled Chest
Week 1
Incline Dumbbell Press
4 sets of 12-15 reps
Leverage Incline Chest Press w/ Charles Glass Modification
4 sets of 12-15 reps
Leverage Wide Chest Press w/ Charles Glass Modification
4 sets of 12-15 reps
Incline Dumbbell Flyes
4 sets of 12-15 reps
Dips - Chest Version
4 sets of 20-25 reps
(Charles Glass Mod: Slide your butt all the way to the front of the seat, lean back and arch the lower back.)
(Charles Glass Mod: Don't hold the handles, but the actual arms of the machine to make a wider angle.)
Week 2
Smith Machine Incline Bench Press
4 sets of 12-15 reps
Smith Machine Bench Press
4 sets of 12-15 reps-
Incline Dumbbell Flyes
4 sets of 12-15 reps 
Decline Dumbbell Bench Press
4 sets of 12-15 reps
Narrow Pushups
4 sets to failure
(Note: Angle bench fairly high. Aim DBs directly over forehead.)
Week 3
Barbell Incline Bench Press - Medium Grip
4 sets of 12-15 reps-
Incline Dumbbell Press
4 sets of 12-15 reps 
Leverage Decline Chest Press w/ Charles Glass Modification
4 sets of 12-15 reps-
Leverage Chest Press
4 sets of 12-15 reps 
Bench Dips
4 sets of 15-20 reps-
Pushups
4 sets of 15-20 reps
Superset:
Week 4
- Pick any 4 chest exercises
- First 3 sets of each exercise, 12-15 reps
- 4th set is heavy set, 4-6 reps
Notes:
After it's warmed up, stretch your chest between each set.
Get deep tissue work done on chest once per week to help open up the chest and create more growth.
Use Infinite Labs BCAAs before, during and after each chest workout for maximum growth and recovery.
20 Comments
Showing 1 - 20
of
20
Comments
- 1
- Follow This Discussion by:
- Body Stats
- ht: 6'1"
- wt: 184 lbs
- bf: 10.0%
zgarrow
You're right because there's no way in hell that someone can actually push themselves and lift heavy weight for 12 reps ... I'm sure you're one of those gym "bros" that do your 3 set 8 rep max and never mix it up ...
- Body Stats
- ht: 5'11"
- wt: 195 lbs
- bf: 11.3%
- Body Stats
- ht: 6'1"
- wt: 184 lbs
- bf: 10.0%
- Body Stats
- ht: 6'2"
- wt: 224 lbs
- Body Stats
- ht: 6'0"
- wt: 200 lbs
- Body Stats
- ht: 6'0"
- wt: 234 lbs
- bf: 11.7%
- Body Stats
- ht: 5'6"
- wt: 155 lbs
- bf: 13.0%
ToaPower
if u know and understand the aspects of body building or weight training in general for that matter youd know that when he says 12 of heavy it means that the last few reps are assisted or forced
- Body Stats
- ht: 5'8"
- wt: 162 lbs
- bf: 10.0%
Landon12
this guy was in a documentary a few years back and all he said was how he was all natural. i don't care if people juice, but don't lie about it. iffb pro? no chance hes natural.
- Body Stats
- ht: 5'10"
- wt: 185 lbs
- Body Stats
- ht: 10'0"
- wt: 161 lbs
- bf: 16.4%
SameG
I just completed Kris Gethin 12-week daily trainer, it was a great 12 weeks but i was not able to stick to all aspects of the program, however I feel and look much better as the musclues start to take form. I want bigger chest and i'm about to start this program. question-how many times per week do I need to repeat the workout routine?
- Body Stats
- ht: 6'3"
- wt: 203 lbs
- Body Stats
- ht: 6'1"
- wt: 199 lbs
- bf: 20.0%
jozifp103
seems like a little overkill to me. This routine would probably work bettr for someone on a cycle but for the average natty lifter it seems like it would be overtraining imo. for me switching the routine weekly has been ineffective. i find it to be more affective to stick to a routine for a few months an switch it up when i start to plateau.
- Body Stats
- ht: 6'1"
- wt: 195 lbs
RoughNeck791
When you do a set of one exercise then immediately after do a set of a different exercise.
- Body Stats
- ht: 6'0"
- wt: 155 lbs
- bf: 7.5%
ManMeatMcgee
Want to try this out, however I am currently one of those guys that always do 4 exercises 3 sets of 6-8 reps for chest day, Doesn't 5 exercises with an extra set on each seem to be overkill? Even if it isn't failure I don't want to overtrain my already tiny chest.
- Body Stats
- ht: 5'11"
- wt: 198 lbs
- bf: 15.0%
ManMeatMcgee
Dammit, I go to the gym excited for week two, My gym nails down all their chairs to the floor, since dumb people had a habit of flippin em over.
- Body Stats
- ht: 5'11"
- wt: 198 lbs
- bf: 15.0%
Showing 1 - 20
of
20
Comments
- 1
Featured Product
-
-
Infinite Labs BCAA
Convert Your Strength Into Infinite Power!*
(5 characters minimum)