Tone your pecs — part 2

Training plan for the pectoral muscles

To maximize your pecs, follow our progressive pec training program, moving up a stage at a time as you make sufficient  progress with your pectoral muscle training.

The five-stage training plan

Following on from Tone your pecs — part 1, to progress safely and effectively, step through the pec toning program stage by stage, only moving up to the next level when you are comfortable at your current level.

Stage 1  
Training session frequency Once per week
Exercise order 1 and 4
Sets 2
Repetitions 12-15
Recovery between sets 1 minute
Training notes Select a weight that you can handle comfortably.

 

Stage 2                                                
 
Training session frequency
Twice per week
Exercise order
Day 1 = 1 and 4
Day 2 = 3 and 5
Sets
2
Repetitions
12-15
Recovery between sets
1 minute
Training notes
1. Select a weight that you can handle comfortably.
2. Allow 2 days between sessions.

 

Stage 3
 
Training session frequency
Twice per week
Exercise order
Day 1 = 1 and 4
Day 2 = 3 and 5
Sets
3
Repetitions
10, 8 and 6 respectively
Recovery between sets
1 minute
Training notes
1. Select a series of weights that are challenging on the third set.
2. Allow 2 days between sessions.

 

Stage 4
 
Training session frequency
Twice per week
Exercise order
Day 1 = 2, 1 and 4
Day 2 = 2, 3 and 5
Sets
3
Repetitions
10, 8 and 6 respectively
Recovery between sets
1 minute
Training notes
1. Select a series of weights such that you cannot fully complete the third set.
2. Forgo rest periods between exercises 2 & 1 and 2 & 3.
3. Allow 2 days between sessions.

 

Stage 5
 
Training session frequency
Twice per week
Exercise order
Day 1 = 1 and 4
Day 2 = 3 and 5
Sets
3
Repetitions
To failure on each set
Recovery between sets
None
Training notes
1. Select a weight that you can lift for between 8 and 12 reps only.
2. After completing this set, immediately repeat with approx 75% of the weight for 8–12 reps.
3. Repeat once more, lifting 75% of the previous weight.
4. Allow 3 days between sessions.

Pec training conclusions
Chest training should always be integrated as part of an overall exercise program to maintain complete postural balance. Combine the pec toning program with your existing training and you will remain in postural balance, increase your strength — and look good.

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