Pump Chest Day

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)

Bench Press*:

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.


Nutrition and Personal Training

Certified Personal Trainer, Nutritionist, MBA, and Firm Administrator of a Law Firm.

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