Chest 3/9

What’s up guys? I hope everyone is enjoying their weekend so far. So for today I have a chest workout which is something that I haven’t shared in some time. For those who don’t know, I am currently sitting at 25 weeks post op from pec tear surgery and have currently been training chest for 8 weeks.

Given the circumstances I am very happy with where I’m at in terms of my strength levels while training chest. I’ve been able to make progress weekly in my training and am working as diligently as I can not to just get back to 100% and where I was before the accident but surpass it. I look forward to continued progress and more importantly to showing people that you can make a full recovery from this type of injury! 

Below is the warm up and full workout itself. As always feel free to reach out with any questions! Especially if you’re recovering from this type of injury yourself. 

Warm up: 10-15 minutes 

- Upper body stretching, band work. 
- Rotator cuff internal and external rotations (Weighted on cables with 10-15lbs)


1)Incline Hammer Strength Press 

2 warm up sets 12 reps 

4 working sets 6-10 reps (Working up in weight each set, topped out at 2pps and a 25lb on the second set before dropping back down for the last two sets) 

2)Flat Dumbbell press 

1 set to get acclimated for 10 reps 

3 working sets of 8 reps (Working up in weight each set) 

3)High to low cable fly 

4 sets 12-15 reps 

4)Incline Dumbbell fly 3 sets 12 reps 

5)Hammer Strength Decline press 3 sets 15 reps 

(First time doing this type of angle on a press, Working to make sure I’m able to perform all variations and work from a wide variety of angles with no pain on my tendon)

6)Single arm Dumbbell lateral raise 3 sets 10-12 reps 

(I like working these in on chest days to tie the chest/shoulder area in together) 

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