It’s no secret to anyone who has seen me work out or knows my workout habits–I’m a fan of the chest and shoulder routine. I’ve seen my best gains in this area, so naturally I tend to gravitate towards such a mass-building group of movements. Let’s start with an average chest and shoulders routine. Be sure to properly warm up and grab a spotter before attempting, and consult instruction videos if you’re unsure about proper form.
- Pyramid set – Benchpress
- May as well jump right in, right? Pyramid sets will push your body to its limit and send a lot of blood to the targeted muscle group, and benching is one of the best movements for them. Start with low weight and slowly move up to a weight that you can only complete 2 or 3 repetitions, then perform 3 more sets where you gradually go back down to the original weight.
- 3 sets of 12 repetitions – Dumbell Butterflies
- Nothing too fancy here, just keep your arms nice and straight on the way down.
- 3 sets of repetitions TILL FAILURE – Dips
- Go until your arms give out on this one. As a more advanced lifter, reps till failure becomes a regular thing for almost every movement, but this is definitely one that requires no recommended number at all levels.
- 3 sets of 12 repetitions – Lateral Dumbell Raises
- Concentrate on your form here–nice and straight. Not a lot of weight can be used, so don’t be discouraged.
- 3 sets of repetitions TILL FAILURE – Pushups
- The classic chest builder. Pause for a second at the bottom of each rep for an added challenge.
If you still have anything left in the tank, other movements such as reverse flies, machine butterflies, and dumbell presses can be added. Don’t be afraid to push yourself, but always remember to practice good form and safety precautions.