Exercise, Weekly Blog

Week 5: Split Routine- Chest Day

Source: Flickr user-crmgucd
  • Incline bench press 3 sets 10 reps
  • Flat bench press 3 sets 10 reps
  • Flat dumbbell fry 3 sets 10 reps
  • Dips 3 sets 10 reps
  • Straight-arm dumbbell pull-over 3 sets 10 reps

Alternate barbell and dumbbell

60 sec rest between sets.

Chest Monday, this is a funny term in bodybuilding communities. The reason we call Chest Monday because a professional bodybuilder routine usually starts on Monday, and chest is always the first muscle part of working on. It has no scientific background to support chest should do on Monday or Chest should always put to the beginning, but this is a bodybuilding tradition, and it has been created a norm for a while.

In the Chest training, I would like to divide the chest into three parts, upper, middle, and lower. The separation of training able to provide an all-round and even training on every single piece of the chest. From the training list, you can see the training programme from the upper chest to lower chest. It is because the upper chest is relatively bigger than the lower chest. The principle of training is work from bigger muscle to smaller muscle since the bigger muscle will cost more energy than the smaller one. Proper distribution of your energy is essential in training.