Pump Chest Day
I normally lift heavy, but every so often, I want to do a high volume day that pumps the muscles full of blood and nutrients to the point they want to explode! I would suggest only doing this workout once a month, and do not hit chest again for a week. You will be sore, and you will need to give your muscles some healing time.
Prep: Pre Workout (amino’s, caffeine)
Warm up x 2
50 reps @ 60% body weight
30 reps @ 70% body weight
20 reps @ 80% body weight
5 reps @ 115% body weight**
Incline Dumbbell Bench Press:
3 sets of 6 reps each (relatively heavy)
2 sets of 10 reps 6 inch bench presses (from chest up 6 inches)
2 sets of 10 reps 6 inch bench presses (from top down 6 inches and back up)
Machine Pec Deck:
1 set of 20 reps (to totally exhaust the muscles)
Post Workout: Creatine, carbs, at least 40 grams of protein.
*The percentages used are for the workout I preformed. Some ladies and gentlemen will be able to do more or less of their bodyweight. The key is to find a weight that you can do that is not comfortable, nor uncomfortable at each set.
**I normally workout with 125% of my body weight for multiple sets for at least 5 reps, due to the amount of volume you have performed before the last set, you probably won’t be able to perform at your normal capacity.
***I like doing partials to totally exhaust the muscle. It is also a good workout to do with low volume and heavy weights to increase your maxes.
Dustin Holston is a certified personal trainer who specializes in achieving fitness and diet goals.