Are you a dude?
Like, a dude with whom a prepubescent girl has more chest development than?
Well, I’m here to tell you that a small chest doesn’t make you any less of a woman, buddy. These are progressive times we’re living in. Self-love and body acceptance, motherfucker!
Buuuuuuttttt if you’re not quite ready to take your seat at the head of the Itty Bitty Titty Committee, this muscle building chest workout will most certainly slap some boobage on ya!
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: Start the barbell incline bench press (2) with a 10 lbs plate on each side. Perform 10 reps maximum. Add a 10 lbs plate on each side and perform another 10 reps. Keep adding 10 lbs on each side and performing as many reps as you can, with 10 being the maximum. When you reach failure and can no longer perform 1 or 2 reps on your own, start working your way backwards by stripping a 10 lbs plate from each side and shooting for 10 reps until you get all the way back to where you started from.
NOTE: AMRAP is short for “as many reps as possible”.
NOTE: This muscle building chest workout is an example of a workout for more advanced lifters who can handle the workload. So because you’re more of a beginner than you are an intermediate or beyond, you probably want to get yourself a regimen geared to your specific training experience, as well as your injury history, 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, exercise, goal, gym, muscle, program, routine, workout
