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

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1

Barbell Bench Press - Medium Grip

4 sets, 6-8 reps (rest 2 min. )

2

Incline dumbbell bench press

3 sets, 8-10 reps (rest 90 sec. )

3

Cable cross-over

3 sets, 10-12 reps (rest 1 min. )

4

Chest dip

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. )