HIGH VOLUME CHEST DAY

CHEST DAY

Begin the workout with a short warm up.  I typically do shoulder mobility work with no more than 5-10 pounds.  I also do 1 set of 10 reps on flat dumbbell bench press with a very lightweight to begin engaging the pectorals.  Throughout this workout, focus on squeezing the chest at the top of the movement and controlling the weight on the way down.  For every exercise on this plan also focus on keeping your core tight and your chest up.  This will keep your back straight and help prevent injury.   For all movements in this workout, start with a weight that you can do at least 10 times. Ill put example weight ranges to the side of the workouts, but Go up if needed.  Keep in mind not to burn yourself out on the first few movements.  Most of my workouts are lengthy and involve multiple supersets*.  Which will tire the muscles out quickly.  I typically take between 30 seconds to a minute between each working set unless it is a burnout set.

SUPERSET*(do the first movement and immediately start the next movement.  That is 1 set)

·      4 sets- incline dumbbell bench press- 8 reps (start at 40lbs, adjust as needed)

·      4 sets- dumbbell incline fly- 8 reps (start with 20lbs, go up if needed)

1 minute rest

SUPERSET*

·      4 sets- flat dumbbell bench press- 8 reps (start at 40lbs, adjust as needed)

·      4 sets- flat dumbbell fly- ( start at 20lbs, adjust as needed)

NOTE: on all chest flys,make sure to achieve good depth on the way down with arms slightly bent.  On the way up act as if there is a barrel on your chest and basically hug the barrel.

1 minute rest

PYRAMID SET**

·      Barbell Incline

2 minutes rest

·      Barbell bench press

In a pyramid set, start with a very light weight for the first set, go up 10 pounds each set until the fourth set.  After the fourth set you will drop 10 pounds until you reach the weight you started with.

EXAMPLE:

set 1- 135 lbs for 12 reps

set 2- 145 lbs for 10 reps

set 3- 155 lbs for 8 reps

set 4- 165 lbs for 4 to 6 reps

set 5- 155 lbs for 8 reps

set 6- 145 lbs for 10 reps

set 7- 135 lbs for 12 reps

2 minute break after set of barbell bench press

·      4 sets - cable flies- 10/12 reps per set

NOTE:  Most gyms have an adjustable cable fly machine.  I typically set the machine at an upwards 45 degree angle as in the picture below.  Make sure to squeeze your chest for each rep.

BURNOUT***(during a burnout I attempt to do the exercises back to back with very minimal rest between each set.)

·      4 sets- chest dips- 10-20 reps

·      4 sets- pushups- 10-20 reps

Make sure to stretch chest after workout and drink plenty of fluids!