Hey guys, hows it going?
I had a bit of a killer chest session on Tuesday, I know that isn’t International Chest Day, but it is my chest day. I worked out with my old gym buddy again this time because I really wanted to kill it. 2 days on and my arms are still killing me!
What is your chest workout? Well, actually it’s really simple. Like, ridiculously simple. You’ll probably end up asking ‘Is that it? Are you kidding me?’ Well, I’ll tell you what, if you try this and you ain’t tired, I’ll give you a medal myself because you, my friend, are a warrior.
So, let’s get started then.
Start off with 20-30 push ups depending on your strength level. Personally, I do 20 because I don’t have much muscle stamina (I’m working on it okay!)
Secondly, I want you to grab a bench, put it on an incline and grab a comfortably weighted barbell so that you can push out 20 reps.
Next up the weight by 10kg and push for 12 reps.
Then, up it by a further 10kg and push out 6-8 reps.
Here’s the fun part. Take all the plates off and perform a burnout set. You should reach anywhere between 20-50 depending on the amount of muscle stamina you have. I personally got to 34.
Now I want you to repeat the above steps on a standard bench press (without the incline) and again for the decline bench press.
So, your pretty tired right now aren’t you? Well, we aren’t giving up there.
I want you to perform exactly the same workout pattern with dumbell flies. Now don’t chicken out on me and use the chest fly machine, use the dumbells to help build your core as well!
Hopefully, you’ll be burning for days and you’ll feel pumped up. You’ll probably hate me tomorrow morning, and for the next week in fact, but you can thank me later.
Happy workout people!