5×5 Extended Chest

Happy Monday! Many of us had a few days off for the Thanksgiving holiday so going back to work on Monday is a little more of a chore than usual. I don’t know about you, but I still have leftovers in the fridge.

After a week of the 5×5 workout (modified to my liking), I’m making more changes to program to cater to both strength gains and building the muscle tissue.

Last week I would hit an exercise for chest, back, and legs after the 5×5 lifts. This week I’m only extended the workout for one of those muscles after 5×5. I’ll alternate which one I hit each 5×5 workout.

5 x 5 with Extended Chest Workout

5×5 Core:

Bench Press:
5 sets x 5 reps

Rows (plate-loaded):
5 sets x 5 reps

Squats (plate-loaded):
5 sets x 5 reps

Extended Chest:

Incline Bench Press:
4 setsĀ x 10 reps

Cable Flyes:
4 sets x 12 reps*

* triple drop set on final set




Since I extended with working more chest, Wednesday I’ll extend to work more legs and Friday more back.

What I did last week, attempting to extend with all three of those, was a bit much. I don’t typically buy into the overtraining concept but 5×5 takes quite a toll. It’s almost impossible to do much more after that.

Train with Passion,


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