Since Mondays are International Chest Day you best be working those Chesticles. If you don't know where to start just follow my 4 exercise guide for Chest.
Workout: 4 Exercise Fix – Chest
A. BB Bench Press (german volume training 85% max): 10 x 10 reps
B. DB Chest Flyes: 4 x 8 reps + drop set (3.0.1.0)
C. DB Chest Press Incline Super Set (30°, 15°, 0°): 4 x 8³ reps (3.0.1.0)
D. Cable Chest Flyes 3-Way Super Set (vertical, lower, bent over): 4 x 10³ reps (3.0.1.0)
Notes:
A. Basic Barbell Bench Press will pack on the beef via German Volume Training. GVT is 10 sets of 10 reps at 85% max with only 30 second rest in between sets. It’s crazy tough, challenging and it’s grueling volume.
B. Dumbbell Chest Flyes will add thickness and those striations. It's all about the angles and various supersets to really blow up your chest. Since the first exercise was explosive we change the tempo and slow it down really working the chest fibers without momentum.
C. Dumbbell Chest Press Incline Superset at various angles will work your chest from the top down. Start with the bench at 30° get your 8 reps (slower tempo 3 second negative) as soon as you’re done drop the bench at 15°, repeat and lower the bench flat 0°. Rest then start all over. Use the same weight for all angles. The way I tackle a same muscle superset is I start with the hardest exercise first transitioning to the easier ones. Then transitioning to an easier exercise (or in this case, easier angle) using the same weight is just as tough as the first one because of the pre-exhaustion of the muscle. In this case, we start at 30° and end up flat 0°. We can chest press more flat than incline but by the time you’ve done the incline the flat chest press is going to be tough. Oh yes, I made it killer with slower reps too. Your rest is just enough time to drop the angle or if you have a bro let them help you.
D. Cable Chest Flyes 3-way Superset (vertical, lower, bent over) will test your testicular fortitude. The superset works your chest from different angles, in 3-d. I recommend the slower speed because the time under tension will save you from cheating too much. People tend to use way too much body English and put their shoulders vulnerable to injury.
Work. Train. Devour.