Pro workout: Ott Kiivikas — chest and abs

This time Pro Workout takes us to the gym at Reval-Sport, where multiple-time Estonian Champion and Cup winner in bodybuilding Ott Kiivikas shares his full chest and abs workout. Five exercises for chest, three for abs — and 20 sets that you’ll feel for several days afterwards.

Pro workout begins: warm-up at Reval-Sport

Reval-Sport has the space, the equipment and the atmosphere — a big hall packed with machines. Ott’s favorite warm-up machine is the stepper. Before a workout he warms up for 10 min on average, less in hotter weather — depending on how he feels. Before training he always drinks Fat Burner (2000 or 3000 mg): half a bottle beforehand, the rest during the workout. Warm-up done, we head downstairs to the gym.

Pro workout for chest — five core exercises

A mass phase is under way right now, so reps stay between 8–12. Ott has tried a strength phase in the past too, but the result wasn’t what he expected — strength came, but it was negligible compared with what built up around the midsection and under the skin. He alternates between a mass phase and a definition phase, going by feel: sometimes three weeks, sometimes four, sometimes five.

Barbell bench press (4 × 8–12). In the first exercise Ott does 2–3 warm-up sets to get ready safely for the heavy working sets. Lower the barbell to your chest — classic, but it works.

Incline dumbbell press (4 × 8–12). Ott uses 48 kg dumbbells here — heavier ones are available, but those have their locks welded shut, which makes them safer. The first two sets go up to 8 reps, the last two are more pump-focused, up to 12 reps.

Lying dumbbell fly (4 × 8–12). Your palms should face each other in parallel — especially important in the top position to engage the lower edge of the chest muscle. Ott uses 48 kg dumbbells here as well in the first sets.

Cable crossover (4 × 8–12). A slightly lighter exercise that gives a great pump. Set the cables high, bend forward from the hips and give it everything. Ott rests 2–3 minutes between sets — but again, it’s a matter of feel. He goes when he feels ready for the next set.

Pullover (4 × 8–12). The last exercise for chest. Lie across the bench with your feet hooked under heavy dumbbells so your body doesn’t lift up. The key is to push your hips down to give the muscles a maximum stretch and to keep your elbows fixed — otherwise the triceps jump in and the exercise loses its point.

Pro workout for abs — three exercises

Ott trains abs 2–3–4 times a week. There was a time, in the periods between competitions, when he didn’t train abs at all — it didn’t work, and his midsection simply got away from him. Honestly, Ott and I came to the same conclusion: practice shows that extra emphasis on a specific area gets results. The common theory says that fat is lost from the body evenly — but there are always exceptions. Legs, glutes, lower back, abs — wherever you put extra emphasis in training, that’s where you see change.

Hanging leg raise (4 × max). The hardest exercise of the selection, which is why it comes first. It works well for the lower abs. You hang and raise your legs — easy to describe, hard to perform.

Torso raises on a back extension bench (4 × max). You sit on the bench “the wrong way round”, i.e. on your back, and start lowering your torso down and raising it up. You can lower your body further than on a regular ab bench — the abs get a maximum stretch. Personally, this exercise started to bother my lower back, so it may not suit everyone.

Leg and torso raises on a bench (4 × max). The last exercise. You sit across the bench, hold on to the edge and raise your upper body and legs at the same time. Extend your legs as far as possible. Do as many reps as you can — the range is roughly 20–30.

Summary, training program and supplements

In total we did 4+4+4+4+4, i.e. 20 sets for chest. Since Ott trains each body part 1 × a week, the muscle has to be properly exhausted. That means about 20 sets for larger muscles and 12–15 sets for smaller ones. Before following this program, think carefully and make sure your training level is high enough.

Since I was in a hurry, Ott stayed behind in the gym to stretch his muscles, which he does more thoroughly 2–3 times a week for 20–30 minutes at a time.

Ott’s comment: I do aerobic work 3–6 × a week for 15–30 min. In a mass program: 4–5 exercises for large muscles, about 20 sets in total; 3–4 exercises for small muscles, 12–15 sets, with reps in the range of 6–15. I train a mass phase for 3–5 weeks. Stretching after the workout, 20–30 min.

After the workout: 2 dessert spoons WDGP, 1 tsp Arginine, 1 tsp creatine, 3 tsp CGT10 (creatine, taurine, glutamine), about 30 g of carbohydrate-based powder, 1 dessert spoon dextrose-malto.

CHEST
Barbell bench press 4 × 8–12
Incline dumbbell press 4 × 8–12
Lying dumbbell fly 4 × 8–12
Cable crossover 4 × 8–12
Pullover 4 × 8–12

ABS
Hanging leg raises 4 × max
Back extension bench sit-ups 4 × max
Leg and torso raises on a bench 4 × max

Weekly plan:
Sun: Quads, Abs
Mon: Back, Rear delts
Tue: Chest, Abs
Wed: Hamstrings, Calves, Lower back
Thu: Biceps, Forearms, Abs
Fri: Shoulders, Triceps

FAQ — frequently asked questions

How many sets in total does Ott Kiivikas do for chest?
In his mass phase, he does 20 working sets for chest — five exercises, four sets each (4+4+4+4+4). For smaller muscles, the volume is 12–15 sets.

How long does Ott Kiivikas’s mass phase last?
He trains a mass phase for 3–5 weeks, then swaps it for a cutting phase — going by feel, once a phase has run its course.

How often does Ott train abs?
He trains abs 2–3–4 times a week. On top of that, he does cardio 3–6 times a week, 15–30 min at a time.