When it comes to chestday, I don’t dick around, its all or nothing, give it, and give it again, and again. Push through the pain and make that shit move.
At my peak I was able to bench 305lbs, and I have come and gone from that weight multiple times. It all depends on what I am training for.
- Bench Press
- Cable Fly (low)
- Cable Fly (High)
- Fly Machine
All sets are sets of 8-10, there are 5 sets per exercise, I’ll someday post more pictures of each exercise being done properly, right now I don’t have them, so if you cannot figure out what I mean, hit me up in the comments.
The Pushups will be 20 per set, if you cannot do 20 per set, then do as many as you can per set.
Once the main course is done, we move on to the burners, as always, this exercise should take you roughly 45 minutes, leaving 15 minutes for burners.
- Cable Crunches
- 1 minute jumping jacks
- Back extensions
Remember, all burners are 3 sets, and max 10 reps (except the jumping jacks, you do those MF’s for a whole minute).