The following is my

Push Day:

1. Barbell Bench Press: 3 sets x 8-10 reps
2. Dumbbell Pullovers: 3 sets x 10-12 reps
3. Incline Dumbbell Press: 3 sets x 8-10 reps
4. Chest Dips: 3 sets x 10-12 reps
5. Seated Dumbbell Shoulder Press: 3 sets x 10-12 reps

Pull Day:

1. Pull-Ups: 3 sets x 10-12 reps
2. Bent-Over Barbell Rows: 3 sets x 8-10 reps
3. Seated Cable Rows: 3 sets x 10-12 reps
4. Lat Pulldowns: 3 sets x 10-12 reps
5. Barbell Shrugs: 3 sets x 10-12 reps

Leg Day:

1. Barbell Squats: 3 sets x 8-10 reps
2. Deadlifts: 3 sets x 8-10 reps
3. Leg Press: 3 sets x 10-12 reps
4. Leg Curls: 3 sets x 10-12 reps
5. Calf Raises: 3 sets x 12-15 reps

In addition to these exercises, there are a few key exercises that can be particularly effective for individuals with Pectus Excavatum:

Dumbbell Pullovers: This exercise involves lying perpendicular across a bench with a dumbbell held above your chest, then lowering the weight behind your head while keeping your arms straight. This movement stretches the chest muscles and helps to expand the chest, making it a valuable addition to any Pectus Excavatum workout routine.

Chest Dips: Dips are a compound exercise that target the chest, triceps, and shoulders. By using a wider grip and leaning forward slightly, you can shift the focus onto the chest muscles and help to develop a broader, more well-rounded chest.

Pec Flys: This exercise involves using a cable machine or dumbbells to perform a chest fly motion, which stretches and strengthens the chest muscles. It's important to use a controlled, slow motion when performing this exercise to avoid injury and maximize the stretch.

Pull-Ups: Pull-ups are an effective exercise for developing the muscles of the back and shoulders, which can help to improve posture and balance out the chest muscles. Individuals with Pectus Excavatum may find that incorporating pull-ups into their workout routine helps to expand the chest and improve overall upper body strength.

Remember, it's important to consult with a healthcare professional or qualified trainer before starting any new exercise routine, particularly if you have a medical condition such as Pectus Excavatum. By incorporating exercises that target the chest muscles and promote mobility and flexibility, you can help to counteract the effects of this condition and improve your overall physical health and well-being.