Who doesn't love chest day and the feeling you get from having a pumped up chest after the session is done and dusted. Truth is, you don't need to be hitting chest on a Monday and more importantly if this is a weak area, you should try training it an extra time in the week to build the muscles. A big reason why you might not see progress within your physique is because you aren't changing up the routine and there is no new stimulus for your muscles to try and adapt to. Check out more below...
It's true you could perform the same exercises over and over again but if you continue to use the same weight, reps, sets and rest times you will not see the changes you desire. Why is this? This is because your body and muscles are so astute that they get used to what the body is doing. They do this because they realise your body is trying to adapt and it wants to catch up. Your body is very quick at learning new things so be aware that at the same time, it will soon know what you are going to do, it adapts to your routine.
Keep Mixing It Up
You have to get into the habit of knowing what you are doing before you enter the gym and begin your workout. Your workouts shouldn't be guess work, this is your time to make a REAL BIG difference to your physique, so don't waste the opportunities you get. If you write down your workouts you will be able to briefly analyze what you have done and progress further next time. Mixing up your workouts doesn't just increase muscle gains, it also helps keep workouts fun and interesting.
The Chest Workout
So without further delay here is the chest workout I think you should be doing to really notice some change with your physique and may I just add, this is something I perform from time to time too. Here it is...
Chest Cable Flies - 2x Warm Up Sets of 30 reps ( light weight)
Dumbbell Chest Press - 5 sets of 10-15 reps ( heavy weight)
Incline Dumbbell Chest Press - 5 sets of 10 - 15 reps ( heavy weight) SUPER SET with Twisted Dumbbell Chest Press ( medium weight )
Incline Dumbbell Chest Flies - 5 sets of 10 - 15 reps (heavy weight)
100 Press Up Finisher
I am a big fan of hitting heavy weights with a lot of reps to really fatigue the muscle, and that is exactly what the above is. Make sure you go hard in every exercise and hit every single rep before moving onto the next set. Let me know how you get on with this chest session and make sure you take your BCAA during your session to increase your chances of a better session. Enjoy :)