Tuesday is the new Chest Day

Start the week off right.

Now I apologize for the no post yesterday, and I am hoping that you guys were still motivated enough to make it to the gym. The more research I have been conducting, the more I I realize how important it is to start the week off with the larger muscle groups. This being because, the bigger muscle groups overlap with other muscle groups as well. This helps "shock" your muscles, which is what makes your muscles grow.

Remember, there are no substitutes for BIG LIFTS. Examples of these being, bench press, squats, dead lifts, etc. Since theses lifts get most of your body while you're doing them, they tend to send a message to the brain, almost like a panic, which is (once again) what shocks your muscles.

I hate doing chest on Mondays, personally. Everyone and their mother is in the gym on Monday trying to hit chest, and I simply cannot deal with it. Just like Arnold said "The worst thing I can be is the same as everybody else." This being said, today is chest day! Yeah, you should be excited, because the lift I am about to post will change your life forever (or just give you a killer pump, causing you to feel massive).

Incline Bench (Barbell)
30 15, 12, 10, 10, 8, 8, 6

Flat Bench (Dumbell)
12, 12, 10, 10, 8, 8, 20

Decline Bench
8, 8, 8, 8, 8, 8

Cable Cross Chest Flyes
10, 10, 10, 10, 10, 10

Hammer Strength Chest Machine (Regular, not incline or decline)
8, 10, 12, 15, 12, 10, 8

Burnout
Push ups until failure, after failure wait 30 seconds and do them again until failure

This lift should get the blood flowing for sure, and move you from a B cup to DD's just from the pump alone. A few keys:
-Breathe.
-Form/Reps (As always).
-Get all the reps and DO NOT go down in weight unless it is an absolute necessity. Lift with a spotter. They will help you push through the last reps when it feels nearly impossible. Those last reps are what give you the results you've been wanting, versus not doing them and leaving gains sitting in the gym.
-Dumbells are good because they incorporate all the smaller muscles you use to stabilize them.
-It's a tough lift but keep at least a somewhat high intensity. Focus mainly on getting all the reps though, with the absolute heaviest weight you can do.

Ladies
Bench press 4 x 12

Circuit: 3 times
50 jumping jacks 
10 push ups
50 mountain climbs
10 wide grip push ups
50 russian twists
10 burpees

Have a good day!