Monday Workout
Day 1 – Chest and Back
Warm up for a good five minutes. Completely stretch all those muscles in your body. I see some people in the gym that go right into their workouts without stretching at all. This is a great way to tear or rupture a muscle. So be sure to fully stretch your muscles. Your heart should be pumping and you should be all warmed up after stretching…
Regular flat bench press- 4 sets of 8-10 repetitions
Incline Bench Press – 4 sets of 8-10 repetitions
Decline Bench Press or Dips (change it up every workout for maximum results) – 4 sets of 8-10 repetitions
Shrugs (use dumbells) – 1st set do 30 repetitions with semi-light weights. Sets 2-4 do heavy weights of 10-20 repetitions. 5th set do semi-heavy weights and hold for 2 seconds at the top, then repeat for a total of 10 times.
T-Bar Row – 4 sets of 8-10 repetitions
Lat Pulldowns – 4 sets of 8-10 repetitions
Chest fly’s or chest dumbell press(switch it up every workout) – 3-4 sets of 8-10 repetitions.
This may seem like a lot at first so start off with light weights. But if you want to gain serious muscle then keep going up in weight. I have been using this one workout to gain incredible size and strength in my chest and back. Do each repetition slowly, try not to use momentum as much as possible. You should also be increasing weight everytime for each exercise, again if possible. This is about you and your strength and muscle gains. So work hard and I guarantee you will see results. This is just the Monday workout for chest and back.
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