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Week 1
Incline Dumbbell Bench Press 4 sets x 10-12 reps (1 min rest)
Chest Dips 4 sets x 10-12 reps (1 min rest)

Week 2
Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)
Chest Dips4 sets x 10-12 reps (1 min rest)

Week 3
Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)
Chest Dips 4 sets x 10-12 reps (1 min rest)
Dumbbell Bench Press 3 sets x 10-12 reps (1 minrest)

Week 4
Incline Dumbbell Bench Press 5 sets x 10-12 reps (1 min rest)
Chest Dips 4 sets x 10-12 reps (1 min rest)
Dumbbell Bench Press 3 sets x 10-12 reps (1 min rest)
Incline Flyes 3sets x 10-12 reps (1 min rest)

Weeks 5-8
Modified Superset:
Incline Barbell Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)
Back Exercise of your choice 5 sets x 10, 8, 6, 6, 4 (90 sec rest)Modified Superset:
Flat Bench Press 5 sets x 10, 8, 6, 6, 4 (90 sec rest)
Back Exercise of your choice 5 sets x 10, 8, 6, 6, 4 (90 sec rest)

Training Notes: 

* In a modified superset, rest theprescribed amount of time after the first set of exercise #1 is performed. Then perform the first set of exercise #2 resting the prescribed time. Go back to exercise #1 in the superset continuing thispattern until both exercises are executed for the prescribed amount of sets.
* Use slow and deliberate movements, pause at the contracted position for a couple of seconds and then slowly come backto the starting position. 
* Perform this workout as part of a split routine where you work out either six days a week or three days on and one day off. Split your muscle groups in the followingmanner:

Day 1-Shoulders and Arms (Monday/Thursday)
Day 2-Legs (Tuesday/Friday)
Day 3-Chest, Back, and Abs (Wednesday/Saturday)

-or-

Day 1-Shoulders and Arms 
Day 2-Legs
Day 3-Chest, Back,and Abs 
Day 4-Rest
Day 5-Start the routine again with Day 1 workout

Competitive Bodybuilding Chest Training Routine 

Alternate between the following three chest workout routines. You will...