When I work chest I usually include triceps but this is the chest only portion

Chest Routine

Flat Barbell Bench
10x warmup

7x Moderate

5x Moderate

3x Heavy

10-12x Light-Moderate

(Do a weight that you can get for 7 consistently no more no less same with the 5 rep set then work your way to getting a consistent 3 once you hit over 3 reps consistently you change your pyramid.)

Incline Dumbbell Press

10x Light

8x Moderate

6x Heavy

4x Heaviest

8-10x Light to Moderate

Pec Flys Dumbbell

10x Light

10x Light

10x Light

(Make sure you really feel your muscle working this is not a heavy movement.)

To finish knock out a set of push-ups until failure and you should be pretty smoked.

Confused on what these workouts are?









How my workout looks

Barbell Bench Press

135lbs 10x

185lbs 7x

205lbs 5x

225lbs 3x

185lbs 10-12x

Incline Dumbbell Press

60lbs 10x

70lbs 8x

80lbs 6x

90lbs 4x

65lbs 6-8x

Pec Flys Dumbbells

25lbs 10x

25lbs 10x

25lbs 10x