Its monday.. that means chest day!

Its everyones favorite day at the gym. Monday, aka Chest Day. Will you be hitting up the gym today to get a good workout in? Need help knowing what to do, or just need a change of pace from your normal chest workout? Give this workout a try and you will be feeling that chest grow! 

Here it is! 

Bench Press- 5x5 

Incline DB press- 5x5 

Decline Bench press- 3x12 

*SuperSet* 3*12

*DB pullovers 

*DB flys 

Cable Crosses 3*25 

DB overhead extension 5x5

Tricep kickbacks 3x12

Bench dips3xFailure 

Rope Press Down 2x35 

Good Luck everyone let me know what you think! 

- American Tiger 

Monday-Chest and triceps

Hey everyone!

Its Monday! In the gym universe we all know what that means.. Chest day! Here is a workout for you to try on the infamous chest day!

The rep range that we will be doing today is 10,8,5,5. Your first set is going to act as a warm up, throw on some weight you think you can do about 10 times. The next set of 8 reps is where we are going to start to add some weight. Increase the amount of weight you did from 10 reps to where the 8 reps will be pushing you to the max. Make the same jump from your 8 rep to your 5 rep. The last set is gut check time. Add even more weight than your previous 5 rep and get after it for 5 more. Really push yourself, even if you cannot get 5, do your best to challenge yourself and push yourself to the max. What your body can do will really surprise you.

Chest:
Bench Press- 10,8,5,5
Incline DB Press- 10,8,5,5
Decline Bench Press- 10,8,5,5
DB flys- 10,8,5,5
DB pullovers- 10,8,5,5
Triceps:
Skullcrushers-10,8,5,5
Close grip bench- 10,8,5,5
Rope press down- 10,8,5,5
Tricep kickbacks- 10,8,5,5
Abs- (don't forget to train these!)

There you go guys! Get after it and make those muscles grow!
Keep checking in for more workout and other health and fitness tips!

-Jon

Stubborn Chest?

        If you are like me you may have a stubborn chest that no matter what just doesn't want to grow. Desperate times call for serious action. Try this chest routine and you will spark some growth into your chest!
        In this routine we are going to take serious action in growing your chest muscles. To do that we are going to work your chest in BACK TO BACK days. The first day you will perform isolation moves to prime your chest muscles. Do 16-20 total sets of these isolation moves. Each set should be at least 25 reps, and you should not hit muscle failure on any set. You can to make sure you hit the muscle from at least 4 different angles. Do exercises such as; incline flyes, decline flyes, regular flyes, cable crosses, dumbbell pullovers, ect. Make sure you eat extra protein and carbs this day! It is very important to get extra nutrients.
       On the next day you will come and do presses. You want to do 16-22 sets of 6-10 reps. Focus on exercise such as barbell and dumbbell presses. You can do incline decline and regular of all three of these. Again, make sure you are hitting extra protein and carbs today too. After day two you will want to take a FULL week off from training chest.
       Do these back to back chest days for 4 weeks, then take at least 2 month off from this type of training to make sure you don't overtrain the chest muscles.
       Stayed tuned for more fitness tips and motivation!

-Jon and Ty