Chest/ back City

Since I have been doing the other body groups I figured I should do a new chest workout to the mix. Here is a switch up that should get those muscles growing.

Pushups 4×10- that’s right going old school to gym class to warm up with some push ups. Take your chest to the ground keeping a straight back and pop back up. This should get you warmed up for the rest.

Incline Bench – 4×8 Your going to want to pack on some weight on the bar for this one. take that bar like we talked about and touch it on your chest and back up. Do not bounce the bar off your chest just a nice tap.

Flat Bench– 4×8 Same as the incline you are going to want to touch and go controlled with not bouncing. Also keep your back flat don’t try arching to throw the weight up your not a power lifter.

Decline Bench– 4×10 Same as the last ones but you don’t really need to worry about arching due to how you are laying. Just make sure to control the weight the best you can and work it nice and slow.

Pec Deck 4×12- Time to put your pecs to bed with some pec deck. make sure you are going all the way in both directions. When you get to the top of the workout try to squeeze your chest together to really give you that pump.

Seated Rows 4×10 – Keep that back straight and pull in towards you, should feel this all in your back. It’s OK to slightly lean back but trying to isolate you’re not going to want to be moving all around with this.


Lat pull downs 4×10 – Now this being your last exercise you are going to want to kill it before you go home. Make sure the weight isn’t too much where it is going to be lifting you up to much and you can’t get all your reps done.

Well that is it for this updated workout I think you will like the results. Stay focused and eye on the prize and it will all come to you. If you liked the post hit that like button and share with your friends.


Here are some wrist wraps I noticed when benching sometimes your wrists needed some extra support when starting out. Click Here


International Chest Day

If you have been to the gym a bit you probably know that every Monday is international chest day at the gym. This is due to most work out plans starting their week off with a chest workout. I myself dodge all these people and hit the squat rack while nobody is around. But here is a basic chest and back workout for your Monday.

Flat Bench 4×10– Keys to flat benching are simple keep your back flat. Too many guys are arching like they are power lifting. If you are looking to build aesthetically and just focused on health don’t be playing around with this. Power lifters train to lift and are mostly concerned about just moving weight so keep the back flat bring the bar to your chest.

Seated Rows 4×8– again with this exercise you want to keep your back pretty straight and stay a little rigid. The key is to isolate your back so you get the most out of this, To many people sacrifice form and this ends up being an arm workout.

Incline bench 4×10– Keys are similar with the flat bench keep your back on the bench and bring the bar to your chest. See a lot of people move the bar about 2 inches then back up make sure to have a full range of motion and keep it light to get the reps.

Close grip pull downs 4×8– Key here is not to throw yourself back to just get the weight down. I witnessed a lot of people especially a buddy of mine do this, those are more of forced reps and they don’t really get you anywhere.

Pec Deck 4×12– I like using the pec deck compared to doing regular flys because it kind of helps you with form. Flys put a lot of stress on your joint and if you are screwing around can end up hurting you pretty bad.

T Bar rows 4×10– Key here is to keep a straight back and pull the weight to you. same as all the other back workouts when you start using momentum and jerk yourself back you are compromising form and will end up hurting yourself.

And that’s it a simple Monday workout to get your blood flowing. If you liked the post hit that like button and share with your friends.

Here is a different gym snack Jelly Beans made for the Gym Click Here