Pat Warner - Chest Training

I have found that doing isolation movements first gives me a better pump and that I am working the muscle better. By starting with the big compound movements first I found that I had to do a few sets before really feeling anything.

Therefore my Chest workout goes something like this.

Warm up: 2 x 15 reps of Cable Crossovers or Pec Deck 

Flat Bench Dumbell Flyes 4 x 15, 12, 10 and 8 reps as the weight increases.
Incline Barbell press/Machine Press 2 x 10 to 12 reps. Third set is with heaviest weight possible for about 8 reps then drop weight and go to failure which is anything from 10 to 20.

Flat Dumbell press 3 x 8 to 10 reps.
Decline Barbell

This is my chest workout. I rotate this every 6 weeks i.e. the first 6 weeks start with compound movements, 
then 6 weeks start with isolation movements. This I keep up throughout the year including pre contest 

All the best - Pat "Bully" Warner