Whats up guys & gals.
So I've been getting some P.M's asking what I do for chest, and abs. I'm going to start with my chest work out first.
The thing is with the chest muscle you always have to remember its a small muscle. You never want to over train it. I've run into to many rookies in the gym that think if they do 7 chest exercises that they will get a huge ripped chest. Lol, I'm sure most of you know that this is not true at all! In fact my chest work out is so quick and easy some might bring it into question. I've been doing the same chest work out for almost 5 years now. It goes a little something like this.
I always start my chest day on Incline, because I'm obsessed with building/putting my big energy towards growing my upper chest.
First week
Incline bar- Reps 4 plus 1 max. So I usually will start on 225 for 12 reps, than 235 for 10, than 8, 6, 1...And the lower the rep you want to build your weight, and maximize your strength.
Flat dumbell press- 3 sets yes 3 sets thats it lol. Sets of 12-10-8
Incline fly dumb bell (Always)- 3 sets. 12-10-10
Done! Notice the work out is quick, to the point and not once am I attempting to over work the chest muscle. If you over work it, it will not grow. So going back to the beginning of this log. When you see guys doing 8 exercises on chest day, and mixing in tris ex.. Just know in your head that, unless hes a huge beast. He most likely has no clue what hes doing.
In no way would I ever criticize someone who is working out, but if they ever came up to me and asked (some people get intimidated) I always go in with an open mind on how to help. I just recently started training a few high school football players, and these kids are built way better then when I was in HS thats for damn sure lol. These kids can grow, and they follow form directions beautifully. Makes me proud when they sack the QB on 3rd and inches. (Played strong safety in college myself). Anyway back to log.
2nd week chest workout (always switch every other week)
Incline dumb bell bench- 4 sets of 12-10-8-6-1 reps
Flat bench BAR- 3 sets of 12-10-8
incline dumb bell flys- 3 sets 12-10-10
Always do the heavest weights possible for these exercises. Never go light weight. You always want to do as much as you can, and try to push yourself to high weights (not on juice) every 2-3 weeks(reason being is you don't want to get hurt, and make sure if you are that you have a spotter who is capable of spotting correctly). On (AS) every week, and laugh while you do it all the way to the bank!
Remember these exercises may look simple, short, and sweet. Well truth is without proper form when benching, you will accomplish nothing. Go strong, slow, sturdy. And always, always! make sure your elbows are parallel with each other.
Thank you for reading, and good luck!
P.S- Chest day is usually a good day to throw in cardio pre/and or post W.O because it is a quick fun day : )
after you start seeing results (they will come, just be patient, unless on AS in that case come week 3-4 S.E laugh as you start to look like hulk and see veins creeping up your arms) reward yourself with a pat on the back, as you are 1 step closer to landing a chick that looks like
-The 6 year Vet Miz
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Originally Posted by TbolzNdbols
appreciate it 
