Want to try one of the most brutal, effective chest workouts on the planet? Then you're in the right place. This chest workout is a part of my Super 30 training program. I built it to help busy people get great results in the gym without sacrificing a lot of time. It's fast, furious, full of heavy iron and short rest periods, and it will smoke your chest.

Super 30 consists of six exercises all done with different repetition schemes. Each of these rep schemes totals 30 reps. If that doesn't already sound intense enough, your rest periods are also limited to 30 seconds between sets.

The lifting portion of this workout will only take you about 30 minutes. I get it, 30 minutes doesn't seem like enough time to get results, but I promise: It's plenty. We're going heavy and we're going hard. The limited rest you'll get between sets and exercises means you'll be moving for the entire 30 minutes. After that, you've got 30 minutes of cardio. Then you're done.

That's how Super 30 works: Put an hour of hard work in the gym, maximize your time and intensity while you're there, and then get on with your day. Sure, you'll like the extra free time you have, but you'll like the results even better.

Don't think it'll work? Hit this chest workout. I guarantee you'll come out a believer. It's chest day, baby. Let's grow!

Super 30 Chest Workout
Decline dumbbell bench press
10 sets, 3 reps (rest 30 sec.)
Barbell Incline Press
5 sets, 6 reps (rest 30 sec.)
Pec Deck Fly
3 sets, 10 reps (rest 30 sec.)
Svend press
2 sets, 15 reps (rest 30 sec.)
Cable cross-over
Perform single set to failure.
1 set, to failure
Build a Chest That Shows from Every Angle
Build a Chest That Shows from Every Angle
Once you've conquered this workout, it's time for 30-Day Chest with Abel Albonetti. It's the hardest chest-building program on the planet, but the results will speak for themselves.

About the Author

Craig Capurso

Craig Capurso

Craig Capurso is a Wall Street oil trader, IFBB Pro physique competitor, Team Bodybuilding.com spokesmodel, Cellucor athlete, and fitness model.

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Chest Chest Workout