If you work out in a commercial gym, you’ve probably noticed that everyone trains their chest on Monday.
So rather than setting yourself apart and doing something different, why don’t you be like everyone else and jump in on the fray with this chest workout plan that you can do every damn Monday like it’s written in stone that you have to train chest on the first day of the week or else some unimaginable calamity will befall mankind.
Like an asteroid?
Plague?
Pestilence?
A sequel to the female-led Ghostbusters flick?
Who the fuck knows, but why test fate?!
Because Lord knows what’ll happen if you train chest on some day other than Monday, play it safe and give this one-size-fits-all chest workout plan a try on your next chest day, which we all know will be on a fucking Monday!
INSTRUCTIONS
A letter next to a number indicates that the exercise is part of a compound set. For example, something listed as 1A and 1B means that the prescribed number of reps for 1A are to be performed and immediately followed by the prescribed number of reps for 1B. Only when those two movements are complete are you to rest, with you beginning the next set after.
Rest periods between sets are 30 to 60 seconds, but that’s assuming you’re working with a light load. Once the load starts getting considerably heavy, rest breaks can be longer, from as little to a minute to as long as five. Use your discretion.
The weight used should be enough to complete the prescribed reps with effort. For instance, a set calling for 12 repetitions should start becoming a struggle by at least the 9th or so rep. If it’s not, the weight is too light. Additionally, the weight should increase on every set. The increase can be as little as 2.5 lbs on each side. It just has to be something! Refer below for exceptions.
If the exercise calls for 4 sets of 12 reps, for example, and the weight you started the exercise with was moderately heavy so that increasing the weight for the subsequent sets will severely cut down on the amount of reps you can do, then stay with the same weight for the remaining sets. Use your discretion, but don’t be a pussy. For exercises listed as 4 sets of 12, 10, 8, 6 reps, that means that the first set should be performed for 12 reps, add weight and do the next set for 10 reps, add weight and do the next set for 8 reps, etc.
If your gym doesn’t have the equipment for a particular exercise, then skip it. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your available equipment.
If you find that an exercise doesn’t agree with you, stop immediately. That’s the cost of having a cookie-cutter program like this because not every workout can be structured to your injury history and/or personal comfort.
NOTE: AMRAP is short for “as many reps as possible”. So perform three sets of seated cable flyes for 12-15 reps each before doing one set for AMRAP.
NOTE: As stated above, this chest workout plan is one-size-fits-all. Because you’re an individual though you having every intention of training your chest on Monday like everyone else on the fucking planet does certainly points to your lack of individuality, you don’t want to be like everyone else. That being the case that you’re such an individual, you should probably get yourself a regimen geared to your specific injury history, training experience, available equipment, goals, and other dumb shit this cookie-cutter routine wasn’t designed for you in mind. Yeah, maybe get yourself an exercise program designed by, I don’t know, yours truly. Well, nobody’s stopping you!!!
DISCLAIMER
The exercises provided by Monster Longe (and monsterlonge.com) are for educational and entertainment purposes only and is not to be interpreted as a recommendation for a specific treatment plan, product, course of action, or substitute for medical consultation. Monster Longe (and monsterlonge.com) disclaims any liability from and in connection with this program.
Exercise is not without its risks, and this or any other exercise program may result in injury. To reduce the risk of injury, consult your physician or healthcare provider before beginning this or any exercise program to determine if it is right for your needs. Do not start this exercise program if your physician or healthcare provider advises against it. As with any exercise program, if at any point during your workout you experience faintness, dizziness, pain, or shortness of breath, you should stop immediately and consult a physician.
Glossary: AMRAP, chest, commercial gym, exercise, goal, gym, Monday, program, routine, work out, workout
