If you're someone who celebrates International Chest Day each Monday like clockwork, this is for you. It's focused on heavy compound presses, but finishes with high-rep dips. Have anything left in the tank? Hit your triceps next.
Hard and Heavy Chest Workout
4 sets, 6-8 reps (rest 2 min. )
3 sets, 8-10 reps (rest 90 sec. )
3 sets, 10-12 reps (rest 1 min. )
If you can't perform at least 8 reps with bodyweight, perform band-assisted or machine-assisted reps.
3 sets, 12-15 reps (rest 90 sec. )