5 x 5 Chest Workout

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.

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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,



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