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Ronnie-Style Heavy Chest Day

Get ready to move serious weight and build a chest that commands attention. This session is all about heavy, controlled pressing — you'll feel powerful, pumped, and accomplished by the end.

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Workout Breakdown

Warm-Up

1

Arm Circle

2 sets × 30s, 30s

Pushup Progression

Progressive exercise

3

Shoulder Dislocate

2 sets × 10 reps, 10 reps

Flat Barbell Bench Press

1

Bench Press - Barbell

2 sets × 10 reps, 10 reps

2

Bench Press - Barbell

3 sets × 5 reps, 5 reps, 5 reps

Incline Barbell Press

1

Bench Press (Incline) - Barbell

3 sets × 5 reps, 5 reps, 5 reps

Weighted Dips

Dip Progression

Progressive exercise

Flat Dumbbell Press

1

Bench Press - Dumbbell

2 sets × 5 reps, 5 reps

Dumbbell Fly

1

Fly - Dumbbell

2 sets × 7 reps, 7 reps

Cool Down

1

Doorway Chest Stretch

1 set × 40s

2

Cross Body Shoulder Stretch

1 set × 30s

3

Child's Pose

1 set × 40s

Ronnie-Style Heavy Chest Day - Bodyweight Fitness | Bodyweight Fitness