Warm up 10-15 min on the treadmill
Wide grip lat pulldowns
2 warm up sets then 12 reps 5 sets, tempo 1-1-3-0
Flat bench DB chest press
1-2 warm up sets then 12 reps 5 sets, tempo 2-1-1-0
Incline bench rows
4 sets 10 reps, tempo 1-1-2-0
Incline close grips DB press
4 sets 10 reps, tempo 2-1-1-0
Close grip cable rows superset incline chest flyes
4 sets 10 reps
Bent-over reverse flyes superset cable chest flyes
5 sets 15 reps



Warm up sets: This is the time you find the right weight for your working set.
Tempo example: Flat bench DB Chest press
tempo 2-1-1-0, starting from straight arms, 2 second down (eccentric), 1 sec pause, 1 second up (concentric) and 0 sec paus at the top.
If tempo is not writen then the tempo is up to you.
Superset: When you do 2 exercises directly after eachother without any rest between them.

Comment below if you have any questions!

This Post Has 11 Comments

  1. teamchakde

    Hi guys,
    I’m trying to fix the videos for you guys.
    It will be a link to every single exercise.
    Stay tuned.

  2. SidSingh84

    Veer g, u did say these workouts will be for all level.. so even if i want to loose weight we can do these specific muscle group exercise ??
    I have been doing kind of full body work outs for last 6 months

    1. teamchakde

      Yes brother you can but i recommend you to finish all the chakde workouts with 30-40 min of cardio.
      Ypu can walk on the tredmill or bike/crosstrainer

      1. SidSingh84

        Bro.. tried this workout.. it was exhausting with so many reps dont think I have any steam left to do 30 mins workout.. only have an hour in the morning .. may be do that in eve ??
        Great workout though.. thanks for posting videos they were really helpful..

        1. teamchakde

          Brother this workout will take you at least 1 hour to do.
          So recommend that you do it in the eve! 🙂

  3. Angadbir

    Rest between sets?

    1. teamchakde

      1-2 minutes.
      I’m not so strict with the time. I go when ever i feel ready an usually thats around 1-2 minutes.

  4. Karanjit Singh

    Sir I developed my upper chest so what I do

    1. teamchakde

      Brother, follow this routine and follow the chackde workout.
      You will get the resault that you want.

  5. Gurparvaz

    Awesome workout bro! Feel so good afterwards but sore lol. Just wondering some of the video the side angle doesn’t show how your form should be, is it possible in future videos to show that?

    1. teamchakde

      Hey brother! Most definitely!
      I will think about it next time!

Leave a Reply