Yo. It’s December. It’s Monday. What’s that mean? No better day to give you a sample chest workout to add more muscle to your upper body. (Just good luck finding a bench on “International Chest Day”.)

You have a few more months of hoodie and chili weather, so that means you should take full advantage of it and start throwing plates and pounding shakes and get and BIG and and STRONG as possible. Forget cardio, forget cutting calories, forget your ECA stack. It’s all about adding muscle today, so make a bowl of oats and whey, wash it down with a jar of peanut butter and buckle up.

In today’s post I wanted to give you a sneak peak into my personal training notebook, and allow you to view the template that not only has been working for me, but has my Barbell Club at the Pit blasting personal bests on their big lifts and stretching the sleeves on their t-shirts.

Trust me, this is more simple than you think, and involves chest exercises you’re probably already doing. Bench Press. Dumbbells Flies. Band Work. Pushups. Dips. All the basics that have been pounded into our heads over years and years of training, article reading, and forum posts. (Remember, the basics ALWAYS trump fancy exercises in the strength and muscle mass department.)

If your current chest training routine has been slow on the results end, give this a shot and let me know what you think. It just may be the easy-to-implement jumpstart you need to add some more muscle mass to your upper body.

Complete explanation is in the video below, but the simple breakdown is this:

5 Sets, Barbell Lift
4 Sets, Dumbbell Lift
3 Sets, Machine/Bands
2 Sets, Bodyweight
1 Set, Static Hold

For the complete template, and others like this one (that you can use IMMEDIATELY), check out the NEW member site: http://BeastBrotherhood.com

The only thing that I ask is that if you try this template out, let me know how it works for you by leaving a comment below!

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