Chest day
KEY MOVEMENT:
Bench press
Overview
Chest day is probably the least challenging day, but remains just as essential to building a stronger body. The muscles strengthened from chest workouts are used in many common daily movements, and provide balance with back day to improve posture.
WARM-UP
EXERCISE
MOVEMENT ONE:
Warm-up
SETS:
2
REPS:
20
WEIGHT:
Light
DIRECTION:
Warm up with light weight bench press to get you ready for heavy weights
MOVEMENT TWO:
Benchpress
SETS:
5
REPS:
5
WEIGHT:
Maximum
DIRECTION:
As heavy as you can do, take your time
MOVEMENT THREE:
Incline dumbbell bench press
SETS:
3
REPS:
12, 10, 8
WEIGHT:
Medium
DIRECTION:
Get heavier each time, the last set
of 8 should feel like a 9/10 effort
MOVEMENT FOUR:
Cable, dumbbell or machine flys
SETS:
3
REPS:
15, 12, 10
WEIGHT:
Medium
DIRECTION:
Get heavier each time, focus on squeezing your pecs and slowly moving to keep form on-point
MOVEMENT FIVE:
Cable tricep pushdowns
SETS:
3
REPS:
15, 12, 10
WEIGHT:
Medium
DIRECTION:
Get heavier each time, the last set of 8 should take you to failure
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