My chest day workout
My chest day consist of 6 different exercises, 3 chest and 3 bicep. I do chest and bi’s to get the most out of the workout. First is flat bench press, I do 4 sets adding weight each time I finish a set, sets are 10 rep minimum. After that I go back to first set weight and do 75 reps and then drop some weight and do another 75. You want to clear each group of 75 in 3-4 sets. While in the middle of your sets hit the biceps with single then double arm curls until you finish the 75/75 bench. You also need to increase the weight of your curls and do just double arms when it gets to heavy for singles. When you finish your bench and curls move to chest flys. 5 sets of increasing weight and a single burn out set on start weight. Move to 21’s and do 4 sets decreasing weight each time, only enough to where it still hurts but you can do the reps cleanly. Move to dips for a good extra burn, do as many as you can for 2 sets. Go to hammer curls, 4 sets of 10 of ascending weight. Close out on an extra set of bench just 5 reps of good weight, you want to struggle on 5. That’s my chest day routine, it’s shown me constant gains. When this gets easy just raise the weight and keep seeing mass and strength pack on.