The Ultimate 3 Part Chest Workout.

Upper Chest Day

Incline Barbell Bench Press: 3 sets x 4-6 reps

Incline Dumbbell Bench Press: 3 sets x 8 reps

Incline Dumbbell Flies: 3 sets x 8-12 reps

Pushups: 3 sets x 12 reps

Middle Chest Day

Flat Barbell Bench Press: 3 sets x 4-6 reps
Flat Dumbbell Bench Press: 3 sets x 8 reps
Flat Dumbbell Flies: 3 sets x 8-12 reps
Pushups: 3 sets x 12 reps

Lower Chest Day

Decline Barbell Bench Press: 3 sets x 4-6 reps
Decline Dumbbell Bench Press: 3 sets x 8 reps
Decline Dumbbell Flies: 3 sets x 8-12 reps
Pushups: 3 sets x 12 reps