Chest Workout 5 x 5
I trained chest and biceps this morning which felt really good to do on a Friday. I usually train chest earlier in the week but since we had a holiday this week (Labor Day) I ended up taking that day off from the gym, so I decided to change my workout schedule a bit. I also hit some biceps and calves after my chest workout.
I started my chest workout with the 5 x 5 method (5 sets of 5 reps). This method allows you to use heavy weights and more volume. To me, you can feel your muscles getting used to the heavier weights during these multiple sets, thus making you stronger. The rest of my chest workout (and everything else) was more of a typical bodybuilding workout.
Chest & Biceps Workout
Bench Press: 5 sets x 5 reps
Incline Barbell Press: 4 sets x 6-10 reps
Decline Barbell Press: 4 sets x 12 reps
Cable Flyes: 3 sets x 20 reps
EZ Bar Curls: 3 sets x 15 reps
Dumbbell Hammer Curls: 3 sets x 8 reps
One-Arm Preacher Curls: 3 sets x 12 reps
Standing Calve Raises: 4 sets x 12 reps
Leg Press Calve Raises (one-leg): 75 total reps for each leg
I want to get my strength back up so I’m going to start doing more techniques like 5 x 5 to increase my bench press. I’ve never been super strong on this lift and my strength for bench press tends to go back and forth. I’m still training to build and shape the muscle tissue but I also want to boost my strength a little.
My biceps workout was fairly standard. I used controlled reps and got solid muscle contractions at the peak of each rep. The leg press calve raises were 75 reps for each leg. I basically did set after set, alternating legs, with no rest.
Train with Passion,