Chest is the best, isn't it? Everyday another scrawny kid musters the courage to perform their first bench press, popping their chest cherry. Everyday, us old veterans keep grinding that bench, trying to better ourselves and keep that savage rage burning.

This was my actual chest workout tonight. So it's doable Shirley.

My workouts always contain variety. I've been a natural (no-steroid) lifter all my life. An impressive body is attainable but you have to work hard, be consistent and understand how to push your body without hurting yourself.

One way to push your body hard is by changing your lifting styles. 90% of people in the gym lift the same way. Everything is explosive. Sure you will build strength and muscle but there will be a point where you plateau and your body breaks down. If a machine works at maximum capacity all the time you will wear down all it's parts to catastrophic failure.

Talk to the veterans in the gym, the old school guys, they constantly complain about their elbows, shoulders, knees and back. Umm... yeah, because they lifted the same way, 8-10 heavy reps all their lives.

Varying your reps and tempos will save your joints. Sure start heavy when you have the most energy, and use the most muscles. However, as you proceed, you can reach that pump or muscular failure with higher reps and/or slower tempos. Work the muscle rather than the joints.

This workout is dedicated for the old monsters grinding and the new breed that may need a bit of guidance.

Workout: Monster Pec Chest Day

A.   Barbell Bench Press: 4 x 6 reps
4 working sets (approx 8 rep max)

B.   Dumbbell (Db) Chest Superset: 6² reps/ set
run the rack up & down 5lbs jumps/set
3 second negative - no resting between b1 & b2
B1. Db Chest Flyes
B2. Db Chest Presses (Elbows Tucked)

C.   Machine Chest Press (Dirty 30s): 4 x 10³ reps
10 top half, 10 bottom half, 10 full reps

D.   Cable Chest Flyes Superset: 3 x 10³ reps
3 second negative - use same weight for all sets
D1. Cable Chest Flyes - Vertical
D2. Cable Chest Flyes - Lower
D3. Cable Chest Flyes - Bent Over

Stay Savage, my friends.