Volume Chest Exercise Routine – With Drop Sets and Negatives


High-Volume Chest Building Workout | Abel Albonetti’s 30-Day Chest

Video taken from the channel: Bodybuilding.com


Drop Sets for FAST Chest & Arm Growth | Chandler Marchman

Video taken from the channel: Chandler Marchman


Seth Feroce | Volume Chest Workout

Video taken from the channel: Seth Feroce


Chest Volume Workout | Seth Sets & Blood Flow

Video taken from the channel: Seth Feroce


CHEST WORKOUT | Plateau Busting Supserset & Dropset

Video taken from the channel: MuscleTV


Gun Control: High Volume Bodybuilding Arm Workout | Negatives, Drop-Sets, and Super-Sets

Video taken from the channel: Strength Corps



Video taken from the channel: Damien Patrick

The Chest Workout. 1.) Dumbbell Bench Press. Dumbbell bench is great for other stabilizer muscles and you can safely get a better stretch on your pec.

Be sure to 2.) Incline Bench Press. 3.) Pec Deck and Incline Dumbbell Flye Superset. 4.) Dumbbell Bench Press with Neutral Grip.

5.) Dips. After each set of dumbbell press, get yourself under a barbell bench for a drop set until failure. These aren’t standard reps, however — perform two half reps for every full rep there until you. Give This Chest-Day Workout a Try Start with a 5 to 10 minute warm-up.

Use a light weight or resistance band to improve range of motion and increase blood flow, particularly in the shoulders. 1-3 sets, 1to 20 reps. For the workout, rest 60 to 90 seconds between sets. The chest workouts could be considered as the best if the lower and upper sections grew equally. Workout Routine For Chest Perfection: The following are the lists of the workout routine that will promise you with chest perfection: Barbell Bench Press.

On the last set of non-squat exercises, drop the weight by 30%. Perform the rep with normal tempo, but also perform slow negatives of 4-6 seconds. Train until failure on these slow negative sets. Do 1-3 Chest Exercises Per Workout Rather than doing every chest exercise in existence, stick with 1-3 chest exercises per workout.

More specifically, 1 exercise if you’re using a full body split, 2 exercises if you’re using an upper/lower split, and 2-3 exercises if you’re using a push/pull/legs split. Do 60-140 Total Reps For Chest Per Week. Negatives, drop sets, pyramids, giant sets, twenty-ones, partial reps, forced reps, and super are the techniques we will consider.

Beach Body Abs Beginner Leg Workout Routine Beginner Ab Exercise 2 Most Effective Pectoral Exercise Muscle Building Program No Weights Muscle Building Shoulder Exercises Muscle Building Chest Exercises. While there are tons of other bodyweight chest exercises out there, I personally believe that these 7 exercises need to be your foundation on which you add other exercises from other sources. Remember, don’t over do it! Ideally, you want to train your chest twice a week with a minimum of 48 hours of rest between each chest workout.

Sample routine using running the rack with alternating dumbbell curls: Set 1: Choose a weight you’d fail at 4-6 reps; Set 2: Reduce weight by 5 lbs. / 8-10 reps; Set 3: Reduce weight by 5 lbs. / 10-12 reps; Set 4: Reduce weight by 5 lbs. / 12-15 reps; Set 5: Reduce weight by 5-10 lbs. / 15-20 reps; Rules: 1 st set should be heaviest. No rest. If the eccentric (the part of the movement where you lower the weight on your chest press) is less than two seconds in duration, extend it to four. It will require focus to lower the weight this slowly, but the results will change the way you think about training.

You can do this type of negative-focused training all the time.

List of related literature:

The third and fourth sets are your heaviest sets and include the drop sets.

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

If the volume is reduced to one to two sets per body part of one to five reps and the intensity increased to 85 to 100 percent of 1RM, there is medium risk with medium benefit.

“Optimal Muscle Training” by Ken Kinakin
from Optimal Muscle Training
by Ken Kinakin
Human Kinetics, 2009

On the other hand, adding another set increases volume significantly because you are adding several reps.

“Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance” by Patrick Hagerman, EdD
from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance
by Patrick Hagerman, EdD
VeloPress, 2014

Keep in mind that the majority of trainees will feel most comfortable with this routine as it allows for a significant change in volumes and loads every 3 weeks.

“Men's Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning” by Robert Dos Remedios, Michael Boyle, Editors of Men's Health Magazi
from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning
by Robert Dos Remedios, Michael Boyle, Editors of Men’s Health Magazi
Potter/Ten Speed/Harmony/Rodale, 2007

Again, your last sets should be no more than two reps.

“Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia” by Franco Columbu
from Winning Bodybuilding: A complete do-it-yourself program for beginning, intermediate, and advanced bodybuilders by Mr. Olympia
by Franco Columbu
Creators Publishing,

As you continue to add volume, you will see less benefit from the added training volume.

“Bodybuilding: The Complete Contest Preparation Handbook” by Peter J. Fitschen, Cliff Wilson
from Bodybuilding: The Complete Contest Preparation Handbook
by Peter J. Fitschen, Cliff Wilson
Human Kinetics, Incorporated, 2019

If you have any favorite high-intensity techniques such as forced reps or drop sets, this is when to use them.

“Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World” by Tom Venuto
from Burn the Fat, Feed the Muscle: Transform Your Body Forever Using the Secrets of the Leanest People in the World
by Tom Venuto
Potter/Ten Speed/Harmony/Rodale, 2013

These routines, like all the sample routines in this book, are only a guide to the possibilities for a diversified workout.

“Sculpting Her Body Perfect” by Brad Schoenfeld
from Sculpting Her Body Perfect
by Brad Schoenfeld
Human Kinetics, 2008

Then add weight, but do only one repetition instead of three, and increase your rest between sets to 2 minutes.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Partial reps should be performed on the last two sets.

“The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body” by Ori Hofmekler
from The Warrior Diet: Switch on Your Biological Powerhouse for High Energy, Explosive Strength, and a Leaner, Harder Body
by Ori Hofmekler
North Atlantic Books, 2007

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • I just ran into this channel this morning. It’s about 90 degrees out. I just put in a full day framing a barn and there’s no way I’m not fuckin lifting after watchin that!! Seth, you were the boot in the ass I needed to get back on track!!!!

  • hey Abel, that is a most intense workout!! if i tried this workout, i`d have to drop the weight significantly, as i am only in the beginners stage with 2 years of weight training under my belt. i am only now just starting to see some nice gains. i’m sure i will get there eventually, and make you proud!! thank you so much for sharing my friend, with love from Wes!!! hugs!!!

  • Ill use these tips today at the gym bc for some reason, I never have a pumped chest and tricep day no matter the volume and percentage of weight I use.

  • Thank you so much for taking time to share this stuff Seth, joined the Feroce Academy last week and I’ve been getting sore every training session

  • Damien Patrick thank you for uploading and posting the intense dropset chest workout. How many sets and reps would you recommend I do as a person wanting to do Intense dropset chest workout for the first time?

  • Hi rep routines like this, are they more geared towards someone who is already developed like yourself or someone who is looking to get bigger and more developed?

  • When you do your heavy set, then half the weight and double the reps, do you alternate that? Or do you stick with double reps/half the weight after doing the 1 set of heavier weights? For instance, do you do A,B,A,B,A,B? Or A, B,B,B,B,B?

  • Just did it…FFS that juicySTUPID pump!!! Try this out now! Go for 6/8/8 at dropset if it’s hard. I garanti it’s a great workoutt for sure ������

  • Dang Dude, it’s definitely chest day at your gym ��. That place is packed! Great upload as always, keep up the amazing content and insight.

  • Just curious as to why you would do so much chest for the time, does it help, to concentrate on different muscles for a time period? And rotate between muscles?

  • My haters are here early… one dislike in 30 seconds. So you subscribed to my channel and turned on notifications just so you can dislike videos. Talk about winning at life LMAO!

  • Had me at hail marry but I hear you as far as the negatives I never go to the gym saying were doing negatives but no they definitely play there role and are incorporated. I just say know your body and pay attention to how it responds. I respect and learn from the vids man keep them coming.

  • I am following your home dumbell workout,all workout with dumbell are very powerful kindly upload back workout in home dumbell workout missing kindly upload

  • This was great, I’ve been looking for “how to get over your weight plateau” for a while now, and I think this has helped. Have you heard people talk about Conabel Muscle Marmsome (should be on google have a look )? Ive heard some super things about it and my neighbour got excellent results with it.

  • “Of course I had to stop and see how I look. Still swool. Let’s fucking go.” Hahahahahahahaha. Fantastic. No irony at all. I love it. Hahahahahaha

  • Seth should use use some Rose tattoo for his background music. Would suit his style 100%! https://www.youtube.com/watch?v=uUAB0epkMXs&index=4&list=RDzCrwFJQBBKw

  • 3:46 when you trying to look like a boss in a smeedium ‘alphalete’ tee, only to get owned by a kindly folded up yoga mat. #trippin

  • Seth..you are my motivation! This old Army Vet still keeps up with the young Soldiers..barley but I do. Any advice on N.O. consumption? I am 6′ 4 at 262lbs 21% BMI.

  • 70s on dumbbells flys wow too heavy?! And your shoulders �� 12s or 14s is heavy enough for me at moment and i been going gym 2 years plus

  • Notice the skinny dork behind him with the fake weights pretending to do overhead power clean squats. Even with knee wraps and a belt, that scrawny nerd couldn’t do ONE rep with 135, let alone 315.

  • good dedication to do this, well it becomes a lifestyle out of habbit. is a lot of work for the ego, is it good to be this big? idk ive always been a believer in everything in moderation and balance. not disrespecting or anything kudos to him. good to have a passion.

  • Sir I’ve never left a comment on a fitness video ever. Subd ur channel after the first vid. This is the 2nd vid I saw and thanks a Lot for doing what you do. I have not found anyone as informative and motivating as you keep up the great work!!!!!!!

  • you surely needs a lot of motivation to do so, here it is: Super Heroes Body Building Motivation: NEVER QUIT https://youtu.be/Th-YdEoarPk

  • I’m not American, but watching Seth and the way he is ( guns,muscles,discipline axman, tattoos, character, family guy, etc makes me want to be one ☝️.

  • Thank you for the dope content DP����
    I’ve been working out with many athletes (virtually ��) over the years but I always come back to you and always get an awesome workout. One of the best workout content on YT. Well done ��
    PS. You’ve grown so much over the years, absolute beast ��

  • That’s the most intense chest workout I’ve seen besides ronnie Coleman’s. How he has the energy to pump 150s and seth set them after he just did heavey seth sets before is mind boggling.

  • I only feel my lats working on those straight arm pulldowns. Even dumbbell pullovers seem to hit my lats. For whatever reason I cant get my chest to engage on these moves.????

  • I will be 55 in January. I recently started checking out Seth’s workouts. I did the shoulder volume based blood flow and the chest and arms as well. Absolutely frekn awesome!!!!! I have not been sore like this since I stopped competing back in 01. I actually took about 10 years off, no training at all. I have been in and out ever since. But I feel really good about this go round thanks to the motivation, education, and demonstrations by Seth…..Thanks bro.

  • I see a lot of comments saying, “That’s too hard.” Or, “Normal lifters don’t need this much volume.” This is why you will NEVER see the gains you’re looking for. Muscles need to get beat up if you want them to grow and that’s a fact. High intensity produces results. But, I’m sure you all know much more than Abel and other athletes that train with high intensity and actually see results lol.

  • Love the hard work,Keep going in champ! My channel is going to be just as motivational. I too have been doing it for a while but it feels good to include different styles into my long history of working out.!

  • Once again, the reps and dropsets in video and the description are completely different, starting with the very first exercise. Be careful which one you follow.

  • I only feel my lats working on those straight arm pulldowns. Even dumbbell pullovers seem to hit my lats. For whatever reason I cant get my chest to engage on these moves.????

  • So basically, according to Seth, all I need is vasogorge and amino acids to look like him? That’s great news…And the masses think only people who use steroids get the look he has attained. What idiots.

  • Seth, you have excellent an YouTube channel. Within your channel, you take time out of your time to explain on what supplements for individuals that are bodybuilding. As for me, my question to you, what is the name of the bottle that you use for blood �� flow within this particular video?

  • I watched your shoulder video the other day and it was great, i had probably the best shoulder workout i’ve had in a long time. I’m excited to hit up a chest workout. Great commentary, it really helps me to understand why you’re doing what you are doing.

  • Great summary and description of ‘why’. This is one of the reasons why I try to hit the gym at off hours. I can stack (for example) 4x10lb plates on each side of the bar instead of a 35 and a 5. After the last set it’s super fast to dropset them down one 10lb plate at a time. Sure, micro plate hogging may be dickish during peak hours, but the early bird gets the gainzzz.

  • Damien Patrick sooooooo I wanna do this workout but I don’t have either a hammer pec and low cable machine. What other exercise I can do to replace those two?? Thanks

  • I love the workouts man. I come from a football background so we did more of a powerlifting/crossfit style of workouts. Now that I’m done playing I’m getting into the bodybuilding side of working out and your videos have helped a lot!

  • Seth, i have a good middle and upper chest, lacking in the lower, weeeee bit undefined and lets the whole chest area down. BTW, got your ignition switch, never mind the hulk, am running around like a 48yr old Abomination! Northern Ireland

  • Yo Seth, I’m Justin from the Bahamas. I’m into body building big time an have been watching alot of you guys. Larry wheels, Jay Cutler, Ronnie, Dexter, ct Fletcher, it goes on. You to me have the best Meds for what I’m looking for. I’ll be honored if you can take a trip to the Bahamas, New Providence and come to my gym an do sum workouts for the weekend. Plz give me a buzz. (242)437-0773.

  • So can you pls explain, with every set i do, I have to drop the next 3? So for like the incline press you do 15 reps then drop 8, 10 and 10 and then you do for the rest of the 4 sets like that?

  • I come to YouTube to switch up my routine. The top video after I searched chest and triceps, they started with 2 plates on bench, I love how you shed light on warming up and getting ready. Keep it up ��������

  • I dont know what everyones complaining about.

    I just did it and it was fine. Had a spotter for the failure shit but other than that very doable…

  • Seth why do you always have your earbud wire in your mouth? I have kids and I just automatically wanna say… “Not food! Out of you mouth” LMFAO

  • This fukn guy has inspired me to do bigger and better things,evertime im about to shit the bed i here this guy say (DONT BE A PUSSY) ��������������������

  • Yo brother I like your style its extreme fun……thanks a lot…can you tell me what the fuck is the guy in the white doing is that normal…thanks buddy love your show

  • Body building isn’t all about how heavy you lift it’s how you use the weights in good form and get the best pump and gains. You can lift silly weights and get strong but still look like shit

  • If you rotate certain exercises every few weeks/ months would that be enough to add a new stimulus? Like for vertical pressing if i have overhead press, paused overhead press, push press, z press, half kneeling overhead press, tall kneeling overhead press. If i train all of those exercises at different times through blocks would i continue to build size?

  • I love chest day. My favorite. I always go swimming at the beach after I work out. Beach body by Seth! Drive the women wild. They just stare

  • great video…. anybody know the name of the song and band in the back round??
    if I work out this way I have to eat like 7000 calories a day otherwise I start to lose muscle FYI!!

  • Volume workouts to pump in the blood, supplements, and properly-timed quality meals. oh, I almost forgot the equalizer….needle full-o-juice…..

  • A lot of pussy’s talking about the volume of the workout, you can adjust the workout based on your progress, advance lifters wont complain only the newbies that doesnt want to work hard does.

  • I don’t know if it’s right or wrong but I do these Seth sets on everything it makes sense this guy is a genius for coming up with this you get the heavy weight low rep and the lighter weight High rep all in the same it’s a good pump

  • ► 30-Day Chest With Abel Albonetti: https://bbcom.me/2pjBIHy

    ► All Access 7-Day Free Trial: https://bbcom.me/2nThG6l

    | Abel Albonetti’s High-volume Chest Building Workout |

    1. Incline Barbell Bench Press: 5 sets, 12/10/10/10/8 reps

    2. Incline Dumbbell Bench Press: 5 sets, 10 reps

    3. Dumbbell Bench Press: 4 sets, 10 reps

    4. Incline Dumbbell Fly: 4 sets, 10 reps

    5. Machine Fly: 4 sets, 12 reps

    6. Superset

    a. High-To-Low Cable Fly: 6 sets, 12-15 reps

    b. Push-Up: 6 sets, 12-15 reps

  • love this shit Bro!
    preaching cheating in the right areas, and love that you focus on the negatives man!

    Alot of people should really see this!

  • I will use this workout but l sure will drop the sets and reps a bit, or l can keep it like this but with smaller weights so l can properly do this whole thing. It’s a bit too much for a beginner l think tho.

  • Your big because of fuckin roids not these shit ass supplements you promote let’s be serious. You mislead youngsters with this shit

  • 30+ sets of chest in a single workout with a second chest day later in the week? And almost every set to failure? For a total of what I’d assume to be 60 sets in a week of chest?? Good grief this is a surefire way to injure yourself and/or vastly underrecover. There’s almost no chance anyone watching this can recover from that amount of volume and improve performance week to week. Beyond 10-12 sets in a single session causes so much muscle damage already, doing 30 in a session all to failure is just junk volume that’s killing your recovery.

  • amazing seth is great in story telling and explanations, he understands the audience and breaks down all the movements so any starter can catch up, his training methods are also ideal for professionals with 9-5 jobs…..

  • If you’re doing a very high number of sets, you can’t be going to failure as often as he suggests (every freaking set seems to be to failure). Not sustainable you’ll get yourself injured or over-reached in no time. You pick one: volume or intensity; can’t do both.