Want A Chest Like Mine?

Chest day is my favorite day when hitting the gym. After each exercise, I am walking around like, "Yes, I'm King Kong!" lol 

But in all seriousness, my chest has to be my favorite part of my body. There is just something about a beautiful, round, handful set of pecs that makes me go, Yes! So how do I get them? If you've read My Leg Regimen post you know I have a Week A and a Week B. If you have read it, allow me to fill you in. 

Week A is the week I workout to maintain, to merely keep up what I already have. The weights aren't that heavy, and the intensity isn't through the roof. Week B is the week I work out to gain, which means I increase the weight's and the depth of my workouts and I am pushing myself to go hard or go home. 

Also, like my Leg Regimen post, I have laid out every exercise from Week A to Week B  that I have done to get a bigger chest. I've also provided the size weights that I used to lift, and the amount of sets and reps. Again, the goal is to try to see what works best for you. On your chest day, you do not have to, and you shouldn't try to do every exercise that I listed below. Try picking 3-5 different exercises and on your next chest day, try the others you didn't get a chance to do. 

Also, a few tips before you go on.

  • Remember formation is key when lifting.
  • You have to lift with your chest, not your back. 
  • When you reach the top position of each exercise, SQUEEZE!
  • The heavier the weights the better the outcome. 
  • DRINK (clap emoji) YOUR (clap emoji) PROTEIN (clap emoji)

Now here we go... 

BENCH PRESS 

  • Week A - 4 Sets - 10 Reps ( weight ranges from 90lbs to 160lbs)
  • Week B - 6 Sets - 6 Reps ( weight ranges from 170lbs to 180lbs) 

Low-Incline Barbell Bench Press

  • Week A - 4 Sets - 10 Reps (90-160lbs)
  • Week B - 5 Sets - 6 Reps (170-180lbs)

Flat Bench Dumbbell Press

  • Week A - 4 Sets - 12 Reps (55-60lb's)
  • Week B - 5 Sets - 10 Reps (65-75lbs)

Incline Dumbbell Press

  • Week A & Week B - 5 Sets - 12 Reps (65-75lbs)

Seated Machine Chest Press  

  • Week A & Week B - 5 Sets - 10 Reps (180-200lbs) 

Dips For Chest

  • Week A & Week B - 5 Sets - 20 Reps (no weight needed)

Pec-Deck Machine 

  • Week A & Week B - 5 Sets - 12 Reps (100-150lbs)

Cable Crossover

  • Week A 5 Sets - 10 Reps (35-47lbs)
  • Week B 4 Sets - 6 Reps (47-55lbs)

Low-Cable Crossover

  • Week A 5 Sets - 10 Reps (35-47lbs)
  • Week B 4 Sets - 6 Reps (47-55lbs)

Landmine Press

  • Week A 5 Sets - 6 Reps (35lbs)
  • Week B 5 Sets - 6 Reps (45lbs)