Learn from multiple bodybuilding champion, Freddie Klopper how to build a monster chest by following his training regiment for chest below. He gives us a few tips and what he eats before and after his gruelling workout!
“I normally do chest on a Tuesday with my training partner Brandon Roode, because every Monday is ‘World wide chest day’ so you never get the weights, benches or machines you want to use…”
Chest Training Programme:
1. Incline dumbbell press
- Set 1: 30 kg | 20 reps (warm up)
- Set 2: 30 kg | 20 reps (warm up)
- Set 3: 40 kg | 15 reps
- Set 4: 45 kg | 12 reps
- Set 5: 50 kg | 8 reps
- Set 6: 60 kg | 4-6 reps
2. Flat fly’s SUPERSET with Close diamond push ups
4 sets, I do an open fly and not a closed fly that means that I take the dumbbells in the same grip like I would take a bar and will do slow deep fly’s to get the max stretch out of the chest but very controlled as you do not want to tear a pec muscle.
- Set 1: 20 kg | 15 reps SUPERSET 15 push ups
- Set 2: 23 kg | 12 reps SUPERSET 15 push ups
- Set 3: 28 kg | 10 reps SUPERSET 15 push ups
- Set 4: 30 kg | 8 reps SUPERSET push ups till failure
3. Chest press
4 sets, where I will do a press with both arms and then single handedly to get the max out of me and the press.
- Set 1: 15 reps single arm (60 kg) | 10 reps immediately after second arm
- Set 2: 12 reps single (65 kg) | 10 reps on both
- Set 2: 12 reps single (70 kg) | 10 reps on both
- Set 4: 15 single (75 kg) | 15 reps on both
4. Peck deck SUPERSET with Deep hanging dips
4 sets. With each turn on peck deck we do a pyramid set that will be on:
- 60 kg | 15 reps, 70 kg | 12 reps and 80 kg | 8 reps, that will count as 1 set
- SUPERSET with 12 deep dips with each set.
- I rest 45 seconds to 1 minute between sets as we do a lot of reps with each set.
Chest takes me around 1 hour 30 minutes if Brandon keeps the free gym-tip talkers away…
Download a printable training log of Freddie Klopper’s Chest Training Guide, here:
- Editable Word Document: Freddie Klopper’s Chest Training Guide
- Pdf Document: Freddie Klopper’s Chest Training Guide
What are your top 5 chest training tips?
- Press out of the chest and not the shoulders.
- Concentrate on using your chest as the main muscle with each rep.
- Don’t rush your reps, do full reps on moderate weight.
- Don’t chat with a friend for longer than your resting period, as you will lose the pump in the muscle.
- Push through till every last rep, don’t stop and do not give up!!!!
Pre workout Meal:
Rice and mince. With Kevlar intra workout 45 minutes before. And 15 minutes before the session, 2 scoops TNT napalm with 2 scoops TNT nox and prototest.
What do you eat directly after training chest?
Steak, smash and butter nut with 5 whole eggs and a green salad.
Can you train other muscles with chest?
When someone is pressed for time I would recommend doing muscles together that work together like chest, shoulders and triceps as all of them are press type of exercises.
Some mistakes guys make when training chest?
- The most common mistakes I would say is guys taking too heavy weights and doing half reps, or even worse not going down to half way.
- Otherwise most guys don’t do much wrong when training chest, except, focusing too much on their upper body and not training their legs.
Contact Freddie:
- Facebook: Freddie Klopper Fanpage
