Old School Chest Day

Barbells and Dumbbells for Chest

There’s nothing like old school training methods using barbells and dumbbells for building a big chest. I’ve always been a fan of free weights. I’m not saying machines don’t have their place but I believe you should always have free weights as the foundation of your workouts. The bottom line is barbells and dumbbells will help you get stronger and build more muscle mass. This morning’s chest workout was strictly free weights.

If you read my workout blog from yesterday (which I posted later last night) you see that I’ve made some changes to my workout program. These changes have pushed my chest day from Tuesdays to Wednesdays. So before diving into my chest workout details from this morning I’d like to share my current workout routine. The biggest difference is I’m allotting 2 days for legs, splitting up my quads and hams.

Jason’s Current Workout Program

Monday: Back

Tuesday: Quads

Wednesday: Chest

Thursday: Shoulders and Traps

Friday: Hamstrings and Arms

I may hit a little biceps after back and triceps after chest so that they get worked twice a week. And I’ll throw in calves 3-4 times a week. Now let’s get to this morning’s old school free weight-chest workout!

Old School Chest Workout

Bench Press: 5 x 5

Incline Barbell Press: 4 x 10, 8, 5, 5

Decline Barbell Press: 4 x 15

Dumbbell Flyes: 4 x 8



TestoFuel Review - 405 Bench Press

I started out with the old school 5 x 5 for bench press (after a few warm-up sets, of course). This method is great for building strength and one of my personal goals is to increase my bench press. I’m more focused on shaping but muscles as a whole but that’s one lift I’d like to bring my numbers up on this year. I stuck with barbells and dumbbells for the entire workout. This gives you a different feel than machines and I prefer free weights, especially for chest.

I chose an exercise for calves at the end of my chest workout and did 4 extended sets on the donkey calve raise machine. Each extended set consisted of a set of 20 reps, hold the weight for 10 seconds, and end with pumping out 10 more quick reps. After that I hit my usual cardio, walking on the treadmill (while learning Thai language).

Train with Passion,


Be the first to comment

Leave a Reply

TheMuscleProgram.com is Stephen Fry proof thanks to caching by WP Super Cache