Monday Weights Routine (Chest and Triceps)

This blog will be focused on weight routines, if you follow the blogs you will be able to get a full weekly routine of my workout, which I hope you will find helpful. This will break down for each day and body part what to train. The easiest way for me to get that content out to you would be to do separate blogs for the separate routines from Monday to Friday. Chronologically starting with Monday, which is for regular gym goers (International chest day). This will be a fairly basic workout, however you can implement new exercises into you’re routine as you go along.

Workout Routine

Chest Workout

I start with the benches eg Flat Bench, Incline, and Decline as this gives you a comprehensive chest workout. Always do a warm up set first with light weight, just one set.

Benches

Flat Bench- 2x 8-10 reps (Move to bigger weight with each set, whatever you are comfortable with, the heavier you go the less reps you do e.g. heavy set maybe even do 4-6 reps).

Incline Bench- 3x 8-10 reps following the same way structure as above on the flat bench.

Decline Bench- 3x 8-10 reps, again going up weight with each set and decreasing repetitions.

Pec Deck

3x 6-8 reps using heavier weights

Cable Fly’s

Upper cables 3x 8 reps with alternating weights as the sets move on.

Lower cables 3x8 reps

Press Ups

To finish, do press ups until failure.

That’s you done chest, now let’s move onto the triceps.

Triceps Workout

Cable Pull-Downs

3x 8-10 reps

Skill Crushers

3x 6-8 reps (in case you didn’t know what that was)

Dips (Bodyweight)

3 sets of this exercise to failure every time. At this point due to doing chest and you work triceps whilst doing chest this will be enough to work that muscle group and overall feeling good about chest and triceps day.

 
Thanks for tuning in,

JSN.