Gym Routine [Day Three] Chest & Arms (Diet Season)


I work my chest and arms on day three because I love to work my chest and arms. It was a mind trick that has seemed to work for me for the last couple of years. If I work my chest and arms on day three then I have to work the other two days to get to this day. Now as you probably have noticed I do an upper body, lower body, upper body, and then when you throw in day four (the off day) as a lower body, I don’t work upper or lower body on consecutive days. This helps out a lot on the recovery process and the cross work department. As I am working my arms completely on this day and passively on day one, they aren’t two days in a row. This also makes it so I don’t work my lower torso or legs two days in a row.

My chest exercises work in two parts, the strength part and the symmetry part. I don’t do any bar exercises because I had a neck injury a while back that masked itself in bench presses, bar curls and rope tricep exercises. By the time I had realized that I had lost almost all strength in my right arm (the dominant one as I write and throw a ball with that one) my left arm had managed to get quite a head start. After a couple of years of doing independent arm exercises, I couldn’t imagine any other way of doing it anymore. I also don’t let one arm do all the work at the expense of the other one. My arms, back and shoulders have all gotten symmetrical but my chest is still quite lopsided, and a bit embarrassing.

Warm Up:
Parallel Bar Dips: I will do more of these later on but as far as warming up my chest I have found these to be the best. Some people do push ups.

Heavy Sets:
Incline Dumbbell Presses: The trick with dumbbell presses is to place the dumbbells on your knees and let your knees throw them up so you can do the press with your arms. When finished you bring your knees up and set the dumbbells on your knees to bring them down4 or 5 sets of 8 to 12. 12 is what I absolutely expect from my-self on the first 4 sets and then I treat myself to number 5.
Flat Bench Dumbbell Presses: 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Standing Dumbbell Curls: 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

Moderate Bi-Set:
These two exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set. (You can see both together here!)
Cable Underhand Upper Chest Flyes: The trick with all flyes is to keep your elbows slightly bent. 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Upper Chest Flyes: 4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

Heavy Sets:
Cable Curls4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

Moderate Tri-Set:
These three exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set, except the bench dips which are simply done to failure. (You can see the two flye exercises together here!)
Cable Flyes4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Presses: The trick with cable presses is to always when performing cable presses keep your palms up, in an underhand fashion4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Bench Dips: When doing bench dips it depends on how I feel. Hand out further works the pecs a little more. Hand in close works the triceps a little more. Always do these to failure. If you worked yourself hard enough on the other two sets then failure should be around 20.

Heavy Sets:
Head Crunch Curls4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

Moderate Tri-Set:
These three exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set, except the parallel bar dips which are simply done to failure. (You can see both cable sets together here!)
Cable Crossover Flyes4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Decline Presses4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Parallel Bar Dips: The real secret to parallel bar dips is that you keep your body as still as possible. Swinging back and forth causes injuries and ruins the exercise. Always do these to failure. If you worked yourself hard enough on the other two sets then failure should be around 20.

Moderate Giant Set:
These four exercises are done together with an emphasis placed on form. Take a two minute break between each set or just take a walk around the inside of the building. 4 sets that start with a moderate weight and go up each set. (You can see the entire giant set together here!)
Cable Push Downs (Independent Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Overhead Extensions (Independent Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Cable Reverse Curls (Single Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.
Overhand Cable Reverse Curls (Single Arm)4 sets of 8 to 12. Shoot for 12 on the first 3 sets and at least 8 on 4.

After a couple of hours of this I usually can walk around stretching all the muscles I worked and cause some pain. If I am not totally blown out after this routine then I probably was goofing off too much and need to reassess my life.