If Monday is chest day, meaning you always start with flat benches and then follow up with incline and decline presses, chances are that your routine has flat-lined. If you’re looking to jump-start your chest training, it’s time to experiment with a number of completely different angles, tantamount to applying liquid epinephrine to your workout. While the exercises presented in this workout may look familiar, they’re done in an unconventional manner to work those pec fibers in totally new ways. And that’s a surefire way to resuscitate muscle growth.

What makes this chest-blasting routine so unique is the number of angles you hit your pecs from. Stop limiting your thinking to just three bench positions (flat, incline, decline); with an adjustable bench, you’re going to use a multitude of settings so that you’re able to do presses at any number of in-between angles. You’ll also do decline machine presses from two completely dissimilar positions, each targeting the lower pecs somewhat differently.

With cable flyes, you also have the ability to adjust the area of emphasis from set to set, and with incline pullovers — unlike their flat-bench cousins — you get more stress on the pecs from the top of the move to the bottom. Last up is a move much like 21s for biceps, except you’ll do it with the cable crossover. Do seven reps from each of three body positions, and your chest will be pumped from an onslaught of new exercise variations and primed for growth.

^*Doesn’t include warm-up sets; do as many as you need but never take warm-up sets to muscle failure.

^{^}Choose a weight that allows you to reach muscle failure by the target rep.

@Do two sets both arms at a time, two sets unilaterally (each arm separately).