This is my chest workout for my second semester this senior year. it corresponds with my leg workout.
PreWorkout: Jack3d
Flat Bench Press: 3 sets, 1 warmup, 155lbs x10, 155x6-8.
Decline Bench Press (Can substitute with dumbbell though barbell is better for mass): 2 sets 145x8, 145x8
Dumbbell Flies: 4 sets, 1 warmup, 30lbsx10, 35x10, 40x6-8.
Usually get some glutamine in here.
Machine Incline Press (my gym has the legit ones, not the one with preset weights):
3 sets, Warmup, 140x8, 140x6
Machine Decline Press: 3 sets: Warmup, 180x6-8, 180x6-8
Machine Flat Press: 3 sets: 70x10, 70x8, 70x8. (this is a burnout to get what's left of your chest)
Machine Flies: USE LIGHT WEIGHT. focus on the squeeze. 3 sets: 50x12 x 3. It's a cool down.
Drink some protein.
Good workout. If you wanna do more mass, do heavier weights and less reps.
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