I slept late and woke up just before the sun and twins jumping on the bed. Long day ahead. When you don’t have time meditate, throw some iron around. If someone asks you what day it is it? You say Chest Day. I had to pare down my chest routine but despite missing the alarm. It’s never too late to hit the gym.
So, no excuses with a 30-minute workout to target the chest. Nothing like a great chest routine to power-up for all the craziness that lying ahead.
Get up and get out, here’s the workout:
4 sets not including warm-up
Incline Dumbbell Press descending reps 12,10,8, 6, increasing weight with each set. Make sure you go heavy. If you can do more than the prescribed reps, it’s time to more. It’s like hot sauce the more you use the more you body gets used to. Don’t let your body ever adapt to the weight in your hands. This first set is the power set for the day so give it everything you have.
Flat Bench Straight Arm Pullover 12-15 reps. This will undoubtedly feel a bit awkward the first time. Make sure you give yourself some room.
Triset of cable flyes starting low to high, then mid, then high to low 12 reps each to complete one set. By now your chest should be on fire. The diagram below rows the cable flye for the mid point. Make sure you keep your head raised high, even if that means staring at yourself for uncomfortable long time.
Go Strong Mamas!