Monday Exercise - Chest

Pre Training

     Before any workout I would recommend drinking a pre workout supplement and eating a quick source of carbs. You will get more of a feeling from the pre workout if you drink it on an empty stomach. Pre workouts are supplements designed to give you energy and sufficient bloodlfow throughout your workouts. I would recommend either nitraflex or Pre- Jym as a pre workout. If taking supplements isn't for you a coffee would do just fine. Caffiene has beens studied and proven to increase production during exercise so I would recommend consuming at least some amount of  caffeine. 

Training

    A normal  weekly lifting split during summertime looks something like this.  Monday chest, Tuesday arms, Wednesday legs, thrusday shoulders, Friday back. Saturday either being rest day or hitting a lagging muscle group again. Sundays I would reccomened as permanent rest days as these are critical to the recovery process. 

Monday-Chest

    A typical Monday is dedicated to chest. These workouts are hypertrophy based, which include more volume. Research  has  suggested that reps in the 10-12 range are best to acquire a pump (stretching the muscle fascia/hypertrophy) There are many ways to build muscle, this is just one. 

    Before completing your  first exercise make  sure  to properly warm your shoulders up. 25 full circles forward and back. Then  put your hands out horizontally and do 25 small circle sfoward and backwards. First exercise is typically flat barbell bench press.   1 warm up set of 15 reps with a light weight. 2-3 sets of 10-12 reps. Finally 2 sets of 6-8 reps. The next exercise  will be incline bench press with  dumbbells. Satying with a moderate weight  complete 4-5 sets until failure. Failure should be met around the 10-12 rep ranger hiss how you know you are utilizing the correct dumbbells. Practice perfect form and quality reps over quainty of weight. The  next exercise will be dumbbell chest flies. Use a lighter weight for these and complete 4 sets of 20+ reps. Finally the last exercise for Monday will be Dips. If you are more advanced feel free to add weight to your dips. Complete 3 sets of dips until absolute failure. If you aren't comfortable with one or two of the previous listed exercises here are some replacement chest exercises. 

Flat dumbbell bench press, Incline barbell press, cable flies, push ups, chest nebula machine and decline barbell bench press.  Do to safety precautions asking someone for a spot while completing barbell bench presses is always beneficial.