Chest Day: My Routine and Why I Love It

chest

Image from: Pexels.com

 

As many other mammals, we as males typically try to impress and show superiority. A deer and its rack, ducks and their coloring, and humans with our pecs. We do these out of basic instinct to show we are bigger, better, and stronger. Some may say that we try more towards arm size for intimidation, and they are right. Yet we puff our chest in stressful and high anger situations.

We all have our reasons for wanting huge muscles. Whether it be for sexual appeal, sport, hobby, or for physical fitness and health. I will be telling you how I do my chest day, and why it is my favorite muscle group.

I have chosen Monday as my chest day, and I kick it off with an 8 Minute HIIT style warm up mixed with some boxing. Making sure you go as fast (While being safe) as you can. HIIT’s are High Intensity Interval Training meant to get your blood going as fast as possible in as little time as possible.

 

HIIT Style Warm Up

5 Sets (Totaling 3 Minutes and 20 Seconds)

  • 30 Seconds of Box Jumps (1.5 ft. tall)
  • 10 Second Rest

3 Sets (Totaling 2 Minutes)

  • 30 Seconds of Leaning Push-Ups (Body at a 55-65 degree angle)
  • 10 Second Rest

2 Sets (Totaling 1 Minute and 20 Seconds)

  • 30 Seconds with right foot forward; Begin with a right jab, left hook, and a right upper-cut. (Keep your arms in tight and be quick.)
  • 10 Second Rest

2 Sets (Totaling 1 Minute and 20 Seconds)

  • 30 Seconds with your left foot forward; Begin with a left jab, right hook, and a left upper-cut. (Remember to keep arms in and tight.)
  • 10 Second Rest

Now that you’re done with the warm up, we can now begin the workout. These next movements will be done slowly. These are for building, so your muscles will tear and have room for growth.

Chest Day Workout

1x3x5x10 Routine (Approximately 1 Hour)

This routine is the best I’ve ever encountered. One muscle group, three exercises specific to that group, five sets each exercise, for a total of ten reps per exercise in each set. It seems like a lot, but it really isn’t. You will spend around an hour total doing this workout. Now you choose the exercises of your choice, for now you can use mine as reference.

  1. Pectoral Flies (Dumbbells)
  2. Chest Press (Machine)
  3. High Cable Chest Flies (Machine)

We have our three exercises, now we can start our workout.

5 Sets at 10 Reps Each

  • x10 : Pectoral Flies using 30lb dumbbells
  • 20 Second Rest
  • x10 : Chest Presses at 100lbs
  • 20 Second Rest
  • x10 : High Cable Chest Flies 80lbs resistance
  • 60 Second Rest

After every chest day I switch up the exercises to hit different parts of the chest. I try to work in upper and lower pec exercises every week to ensure I hit all of the pec. And I never walk away from these workouts without feeling completely exhausted and shredded the next day.

I structure all of my days as this routine. Working in supersets, running, and other things to help hit areas that need work that normal wouldn’t get attention on more important muscle groups.

Chest workouts are the best for my stressful days, primarily why I do it on Mondays. I feel very good after chest workouts, more than any other muscle group. This is because I used to be very overweight, and since those dark times I have been adamant to never have man boobs again.

Let me know if you have any questions or suggestions below!

Supersets: What They Are and Why We Should Do Them

No matter the work out, you’re spending time doing them. Whether it be 30 minute or 3 hours. Luckily, supersets help trim your time but you do eliminate a lot of your resting periods. 

There are many way you can incorporate a superset into your workouts. You can choose to work a separate muscle group then the one you’re currently working out. Ex. 10 reps of dumbbell flies, superset with 10 reps incline shoulder press. Notice there is no break between the sets. This makes your body work more intensely in a shorter time frame on multiple muscle groups.

You may also superset another exercise for the same muscle group to really increase your muscle performance in one group for a shorter time. Ex. 10 reps compound curls, superset with 10 reps bench press. This focuses your time on shredding one specific group rather than a total body workout. 

You’re body will also experience a higher level in growth hormones. After a weight training session, your growth hormones rise. And adding in supersets, increases  them even further. Why does this matter? Because growth hormones are used to build muscle mass and to help your recovery after your workouts. With a higher muscle mass, your body uses more energy, and pulls that energy directly from your fat. 

What you lose in down time, you gain in better results. 

Overall Take Away:

  • Cut your workout time by working multiple muscle groups back to back.
  • Intensify a workout by combining multiple muscle group workouts back to back.
  • Increase Growth Hormones 
  • Faster fat burning and muscle building