Did someone say chest day? Yup, ok so I don't think there are many people out there who don't like chest day, in fact International Chest Day is on a Monday, didn't you know ;)! In my opinion I believe most people train chest on a Monday because they love training it, therefore here is another awesome workout I perform that gives me crazy pumps! Before you start this workout though, there are a few things you need to prepare and have with you...
Calm Before The Crazy Storm...
Ok, so first of all you need to make sure you have eaten something substantial approximately an hour before you start this workout. A meal consisting of carbohydrates, proteins and fats is ideal as this will provide you with enough energy to give 100% throughout your session. If you can't have a meal due to work or other commitments then I would advise having a protein shake instead.
Pre Workout Buzz
You might find it useful to use a pre workout supplement 15 minutes before working out to get you into the zone. A pre workout supplement has caffeine in it to get you focused and also has other essential ingredients which will get you pumped up. These other ingredients include L - Arginine, Beta Alanine and Citrulline Malate. They aid in giving you extra energy and will give you the crazy pumps you are looking for when training this muscle group.
Without further delay here is what I propose you do in this chest workout ... Once you have warmed up go into -
Dumbbell Flat Chest Press - 15 reps X 4
Incline Bench Press - 15 reps X 4
Plate Loaded Chest Press - 15 Reps X 4
Cable Fly with Clap Push Ups - 15 by 15 Reps X4-5
You will notice that this session is all about volume with over 16 sets and at least 200 reps being performed in a 45-60 min session. When your session is over the best thing to do is grab your protein shake and start the recovery process. You can drink this while you are stretching your chest and other muscles to relieve tightness and knots. Your protein shake should be tailored to your goals and not just the cheapest one you can find. If you're looking to build muscle and size then ideally you'll need one high in protein and moderate carbohydrates, good ones to choose from are as follows;
Optimum Health Ultimate Whey Protein
Optimum Nutrition Gold Standard Whey
USN Whey Protein
All three of the above contain high amounts of protein and branched chain amino acids which will help your muscles recover faster and grow stronger ready for your next workout. You can always combine these proteins with other supplements too like fat burners, creatine, glutamine and amino acids. :)