Stan "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
1
Incline Dumbbell Press
4 sets, 12-15 reps
2
Leverage Incline Chest Press
Charles Glass Mod: Slide your butt all the way to the front of the seat, lean back and arch the lower back.
4 sets, 12-15 reps
3
Leverage Chest Press
Charles Glass Mod: Don't hold the handles, but the actual arms of the machine to make a wider angle.
4 sets, 12-15 reps
4
Incline Dumbbell Flyes
4 sets, 12-15 reps
5
Dips - Chest Version
4 sets, 20-25 reps
Week 2
1
Smith Machine Incline Bench Press
4 sets, 12-15 reps
2
Smith Machine Bench Press
4 sets, 12-15 reps
3
Incline Dumbbell Flyes
4 sets, 12-15 reps (Angle bench fairly high. Aim dumbbells directly over forehead)
4
Decline Dumbbell Bench Press
4 sets, 12-15 reps
5
Push-Ups - Close Triceps Position
4 sets, to failure
Week 3
1
Barbell Incline Bench Press Medium-Grip
4 sets, 12-15 reps
2
Incline Dumbbell Press
4 sets, 12-15 reps
3
Leverage Decline Chest Press
4 sets, 12-15 reps
4
Leverage Chest Press
4 sets, 12-15 reps
5
Superset
4 sets
Bench Dips
4 sets, 15-20 reps
Pushups
4 sets, 15-20 reps

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.

[ Infinite Growth: Build Your Best Chest ]

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