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
CALUM'S PRO TIPS
Exercise 1 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
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!