Chest and Hams

Chest and Hamstrings

If you caught my workout blog post from yesterday you’ll read that I took my buddy’s advice and trained back on it’s own instead of throwing in hams. He mentioned he used to hit hamstrings on chest day so I tried that this morning. This was a good change. I don’t typically do a ton of volume for chest and chest doesn’t wear you down near as much as training back does. So I was able to get a solid hamstring workout after chest.

Chest Workout

Dumbbell Press: 4 sets x 8, 8, 8, 20 reps

Cable Crossovers: 3 sets x 15 reps

Incline Barbell Press: 4 sets x 10, 10, 10, 20

Pec Dec Flyes: 3 sets x 12 reps

Hamstring Workout

Hammer Strength Leg Curls: 4 sets x 12 reps

Lying Leg Curls: 4 sets x 12 reps



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I started out with dumbbell press for chest this morning. Our gym just got heavier dumbbells (this was long past due since they took them away a couple years ago). So I’m going to be hitting those pretty much every chest workout. I like starting with them sometimes for two reasons: 1) I can lift more if I start with dumbbells, and I think this is a good strength builder as well as chest-shaping exercise, and 2) when I first get to the gym, around 4:45am, the dumbbell section isn’t crowded yet.

My chest workout was a bit shorter than usual but I made sure I exhausted the muscle by feeling each rep. Pure concentration and mental focuses, connecting your mind with the muscle, is key to growing the muscle. After chest I was able to put a lot of effort into my hams. Between my hamstring exercises, I stretched my pecs. Stretching is something I’m doing more of these days. I hit a little abs followed by cardio after that.

Train with Passion,


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