Calum Von Moger’s 20-Minute Chest Blast

Take a cue from Calum von Moger’s old-school ferocity and knock out this quick, intense 20-minute chest workout!

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’s 20-Minute Chest Blast

Rest 30-60 seconds after each set

• Dumbbell Flyes
  2 sets of 12-15 reps
• Incline Dumbbell Press
  3 sets of 8-12 reps, rest 60 seconds
• Dips
  3 sets of 10-20 reps, rest 30 seconds max
• Barbell Bench Press
  3 sets of 5-15 reps, rest 60 seconds
• Cable Flyes
  2 sets of 20 reps, rest 1 minute

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

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

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!

Author: Calum Von Moger

References: www.bodybuilding.com