SixPackFactory Quote

Old School Chest Workout , Get Massive Pecs Fast!


Looking for a nonsense hard core chest workout that will get you results fast? Then this old school chest workout is for you! We have used some of the most famous and powerful chest exercise that has been proven for years to get you results fast.  You won’t find any fancy spider man push-ups here. This is old school, straight forward and hard hitting exercises that will force your chest to get bigger as you progress and go heavier and heavier each week.

Workout Structure

  • Flat Bench Press 3 x ( 8 to 12 reps )
  • Incline Bench Press 3 x ( 8 to 12 reps )
  • Decline Bench Press 3 x ( 8 to 12 reps )
  • Flat Back Fly’s 3 x ( 8 to 12 reps )


  • Flat Bench Press
  • Incline Bench Press
  • Decline Bench Press
  • Flat Back Fly’s

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  1. Marcel
    August 10, 2011
    6:32 pm

    Tnx Peter for this workout, but my question is about the music under this clip.
    Very stimulating music during working out helps alot, so please tell me what band this is and the name of the song.

    Greetings Marcel Selier

    The Netherlands

  2. peter
    August 10, 2011
    8:22 pm

    It is no band, it is just music we have in our music lab.

  3. Japhet
    August 11, 2011
    6:47 am

    Thanks a lot

  4. manel
    August 13, 2011
    3:10 am

    My question is about the number of days that I do this workout at the week, for don´t overburden my muscles

  5. peter
    August 16, 2011
    8:46 pm

    Twice per week is good.

  6. vineet
    August 15, 2011
    3:23 am


  7. peter
    August 16, 2011
    8:28 pm

    Yes, if you use them correctly!

  8. azim
    October 14, 2011
    6:54 am

    hey peter i try a lot of exercise but my belly fat still exist. so what i must do to get rid my belly fat fast?

  9. peter
    October 16, 2011
    8:53 am
  10. Talib
    October 15, 2011
    2:21 pm

    Hey . wanted to ask a question. apart from these HIIT workout, will doing workouts with low weight, high reps (20-25) lead to lean muscle . or is that just a myth ?

  11. peter
    October 16, 2011
    8:49 am

    lean muscle?? You mean tone you up? It can be in reality you want to stick in that 8 to 12 rep range as that will tone you up quicker.

  12. Talib
    October 16, 2011
    12:19 pm

    Yeah. I followed your six week plan. I couldnt give it a 100% though. missed some days, wasnt on a complete proper diet. im 22 years old, 5’9 and 63 kg. your routine helped me get a flat stomach and defined shape. wanting to reduce my body fat % an gain lean muscle, i was told a routine by my instructor of concentrating on a 2 body part / hiit- abs alt day routine and was asking in regard to that. for eg. my chest routine

    incline/decline/flat bench press
    incline / decline / flat flye
    DB Pullover
    Hammer Curl
    Preacher Curl
    Barbell Curl
    3 sets each. 15-20 reps

    will this help achieve my goal ? thanks

  13. peter
    October 16, 2011
    5:19 pm

    Why not just do the 6WeekSixPack Challenge and give 100%!

  14. Talib
    October 17, 2011
    9:44 am

    Been doing it for quite some time now. after finishing the 6 week workout, i continued the same routines every time i went to the gym. its been around 3months now and im looking for a change before a plateau kicks in

  15. peter
    October 18, 2011
    8:01 pm

    The NEW Workouts Club is coming next week. Make sure you sign up for that and you will get NEW workouts each week!

  16. Talib
    October 19, 2011
    4:47 pm

    Alright. One more thing. Due to work timings, I cant have 6 meals daily. I can have around 5. And the fifth one is at around 10-30 – 11 pm. Is that fine b/c I heard that you should have your last meal before 8.
    Also, my b/w meals are more like snacks (2 brown bread peanut butter sandwhiches and 2 apples, tuna sandwhich and banana milkshake etc ). Is that ok ?

  17. peter
    October 20, 2011
    8:46 pm

    5 meals is ok. How late you eat depends on when you go to sleep. And I don’t know what your full diet looks like but peanut butter sarnies all the time is not going to get you ripped and neither is milkshakes 🙂

  18. K
    October 21, 2011
    5:20 am

    I agree with Peter. But, its also really hard for proper meals during work (especially if youre in corporate offices). An ideal meal would be of 4-6 oz chicken / meat, with brown rice and vegetables or something of that sort. but you really cant have that in your cubicle during the middle of the day (its ok at lunch time though 🙂 ). I normally take a meal replacement shake. If youre taking sandwiches, instead of peanut butter, replace it with something like lean Turkey (in whole wheat bread of course) and take a small portion of salad too (or just a sweet potato) .

  19. Tom
    January 19, 2012
    7:50 pm

    Hi, just wondering were you got that bench you were using from.

  20. Syaf
    January 21, 2012
    9:27 am

    hey peter..should i increase the weights used like every week? or just stick with one tht im comfortable with??

  21. peter
    January 21, 2012
    4:01 pm

    You should always try and increase you weights with every workout, no matter how small the amount.

  22. Manos
    May 2, 2012
    4:10 pm

    Hey Peter

    In order to make my chest bigger many days a week should i exercise ??

  23. galahad
    May 17, 2012
    1:43 pm

    Hi Peter,i will like to ask you,how can i get a great body without lose weight?
    Scuse my english ! 😀

  24. peter
    May 17, 2012
    9:06 pm

    Not sure what you mean?

  25. Obeidat
    June 21, 2012
    10:29 am

    Hey Peter,
    I got to say that i love ur work and u should know that ur site is also popular here in Middle east.
    but i need to ask you a qustion..i found my pecs are what should i do?

  26. peter
    June 22, 2012
    9:40 am

    Make sure you do exercises where you use dumbbells or train each side one at a time. So try and avoid exercises with barbells and machines.

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