My upper chest is lacking compared to the rest of it so you will notice I do incline bench first on hypertrophy and strength days. Now onto the routine.
**ALWAYS make sure you stretch and warm up adequately before beginning any routine**
Incline dumbbell press 4 x 8 - 80 lbs
Incline dumbbell flyes 3 x 10 - 40 lbs
Weighted dips 3 x 10 - 50 lbs added, 189 lb bodyweight, so 239 lbs total
Pullovers 3 x 15 - 40 lbs. Deep breath in on the first half, exhale all the way out on the second half. Do this for every rep, it will help expand the ribcage and give you that separation between the lower pectorals and the serratus muscle.
Pushups 1 x burnout
Instead of doing arms today with chest I opted to do shoulders. The workout outline had Chest/Arms today, then back/shoulders/traps tomorrow. I switched arms and shoulders because if I work my chest my shoulders are being worked anyways, so why not hit them after? Also almost all of my back exercises put a lot of strain on the bicep, so it just makes more sense to do arms with back and shoulders with chest. Anyways, I ran out of time today because I was going to be late for work if I stayed any longer so the shoulder workout is missin an exercise or two.
DB Military Press - 3 x 12 - 60 lbs
Arnold Press - 3 x 12 - 45 lbs
Side Laterals - 3 x 12 - 30 lbs
Rear Lateral raises- 3 x 12- 20 lbs
T-Bar Front raise burnout - 1 x ...53 I think? I don't really count on this set I just go till I can't go anymore. 25 lbs
All these exercises are supersetted
Olympic Bar Curls - 4 x 8
Skull Crushers - 4 x 8
T-Har Curls - 3 x 10
Close Grip Bencch - 3 x 10
One arm dumbbell curl - 3 x 12 (burnout last set)
Tricep Rope Pulldowns - 3 x 12 (burnout last set)
A couple notes about technique for different exercises.
- While doing the t-bar curls alternate hand positions along the bar as to work both heads of your bicep.
- On all lifts, concentrate on lifting the weight with just that muscle. Visualize in your head your bicep contracting to lift the weight, instead of your arm rotating to lift it. Mind muscle connection is very important IMO and I'll make a detailed post later about it.