Vital Stats
Name: Calum von Moger
Occupation: Bodybuilder and Cellucor athlete
Website: calumvonmoger.com
This quick chest blast is one of the short-burst workouts I used leading up to the 2014 WFF Universe competition in Seoul, South Korea.
This high-octane, hardcore chest hit should only take you 20 minutes. Keep up a quick pace and use the rest prescribed!
The workout is great for hypertrophy, getting ripped, and getting ready for a show. It consists of five exercises arranged strategically to pre-exhaust, stretch, build, pump, and flood your chest with muscle-making blood.
Don’t sell yourself short. Get in, get it done, and get out!
Calum von Moger
Watch The Video – 04:03
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Rest 30-60 seconds after each set
![Dumbbell Flyes]()
![Dumbbell Flyes]()
Dumbbell Flyes
2 sets of 12-15 reps![Incline Dumbbell Press]()
![Incline Dumbbell Press]()
Incline Dumbbell Press
3 sets of 8-12 reps 60-sec rest![Dips - Chest Version]()
![Dips - Chest Version]()
Dips – Chest Version
3 sets of 10-20 reps, rest 30 sec max![Barbell Bench Press - Medium Grip]()
![Barbell Bench Press - Medium Grip]()
Barbell Bench Press
3 sets of 5-15 reps, rest 60 seconds![Flat Bench Cable Flyes]()
![Flat Bench Cable Flyes]()
Cable Flyes
2 sets of 20 reps, rest 1 minute
CALUM’S PRO TIPS
Exercise 1
Dumbbell Fly
Start here to pre-exhaust the chest. Use a light weight, good form, and full range of motion, with a nice stretch at the bottom. Use a consistent tempo, but nothing crazy—you’re just trying to warm up the muscles.
Exercise 2
Incline Dumbbell Press
Begin with a lightweight set, then complete two heavy, high-intensity sets. Get a good stretch at the bottom of the movement and a strong upper-chest contraction at the top.
Exercise 3
Dip
Dips are essential for building a shapely, square chest with well-defined edges. Keep your body moving, rest briefly, and then move to the next set.
Exercise 4
Barbell Bench Press
At this point in the workout, your chest and joints should be warm, so there’s no need for additional warm-up sets. Increase the weight with each set and decrease the reps if necessary. The rep range varies as your remaining strength allows.
Exercise 5
Cable Fly
Finish your workout with the fly to completely flood your muscles with blood and end with a killer pump! Do not pick a heavy weight. Just pump up your pecs and finish strong!
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