The pectoral muscles are particularly complex. Training them is a major bodybuilding puzzle only the world's greatest detective could solve. Isolating the chest is difficult because the shoulders and triceps often take over on big pressing movements. The triceps typically fatigue earlier than the pecs, making it hard to hit the chest to actual failure.
This workout is the one that focuses on training with heavier weight. That’s indicated by lower rep targets. Choose your weight so that you just reach the target rep, but close to muscle failure.
Incline Dumbbell Press
3 sets of 12-15 reps, no rest
Incline Dumbbell Fly
3 sets of 12-15 reps, rest 60-90 sec.
Barbell Bench Press
4 sets of 10, 8, 8, 6 reps, rest 2-3 min.
Flat-bench dumbbell pull-over
4 sets of 10, 10, 8, 8 reps, rest 2-3 min.
2 set to failure, rest 60-90 sec.