Hello guys I would like to share with you my favorite workout routine which I do every Monday, because everybody knows that Monday is international chest day.
Usually I start with cardio for 10-15 minute for raising my body temperature.
source
After that I move up on dynamic warm up.
Then I start with my first and most important exercise - BENCH PRESS.
1/ BENCH PRESS
-5 sets of 10 in 70-80% range of my 1RM(maximal effort)
-Rest between sets 45-60 seconds
source
2/ DUMBBELL FLYS ON A FLAT BENCH
-4 sets of 10 in 70-80% of 1RM
-Rest between sets 45-60 seconds
source
3/ DUMBBELL INCINE BENCH PRESS
-4 sets of 10 with 70% of 1RM
-Rest between sets 45-60 seconds
source
4/ SKULL-CRUSHERS WITH EZ BAR
-3 sets of 10 with 70% of 1RM
-Rest between sets 45-60 seconds
source
5/LYING TRICEPS EXTENSION WITH DUMBBELL
-3 sets of 10 with 70% of 1RM
-Rest between sets 45-60 seconds
source
That is my chest and triceps workout. I hope that you like it.
Thank you for your time.
