Jason’s Solid Chest Day
This morning’s chest workout is definitely worth posting, so here we go! I’m calling this my ‘solid chest workout’ because it pretty much addresses all angles of the chest and it’s a mixture of heavy weights and higher reps ranges. I wanted to start by moving some heavy weights so I hit some flat dumbbell presses. Normally people start their chest workout with some type of barbell press, and I usually do that as well. But I wanted to change it up for this chest workout. After the heavy work was done I wanted to revert back to the higher reps, supersets, and feeling the muscle work on every rep. Here’s the workout.
Dumbbell Press: 4 sets x 6-10 reps
Incline Barbell Press: 3 sets x 10 reps –
– Superset with Pec Dec Flyes: 3 sets x 15 reps
Weighted Dips: 4 sets x 12 reps, 1 set with no weight x 25 reps
Hammer Strength Incline Press (one-arm): 4 sets x 15 reps
Cable Crossovers: 3 sets x 20 reps
If you’ve been following my blogs you’ve probably noticed I’ve been hitting weighted dips on a regular basis lately. I’ve noticed a difference in my strength, and more so in my physique. I feel like weighted dips gives you a more powerful look. I’ve also been hitting some supersets in my chest workouts lately (really, most all of my workouts). And I’m supersetting a pressing movement with a flye exercise. You obviously can’t go as heavy on the pressing exercise but that’s ok. Remember, the goal is to feel the muscle work.
Also, this is the first time I had ever done Hammer Strength Incline presses one arm at a time. I really felt the burn on this one and made sure I used full range of motion, squeezing every rep.
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Oh, I also hit five sets of 20 rep rope extensions for my triceps at the end. I’ve been hitting a high rep biceps exercise on my back day and high rep triceps exercise on chest day. I have a separate day for just arms (right now, Fridays) but like to get a little pump on these other days as well.
Train with Passion,