Workout Synopsis:

This is a muscle hypertrophy workout, that will stimulate both muscle fibers and energy reserves. This balance will help you increase strength but also focus on muscle growth. The work load on this workout is HIGH, might be difficult to complete if you are not used to this level of volume.

Strength - Strength training is usually done at higher percentages compared to your 1RM. You will be want to around 80% of your 1 rep maximum lift. Ex. If your max lifting weight is 200 lbs. the intended weight is around 160 lbs.

Volume - After strength, the workout will move into volume based exercises. These are designed to deplete energy storages in the muscle, this is grow muscle size through sarcoplasmic hypertrophy. In order to correctly stimulate this hypertrophy sets should last about 30-40 seconds of work per set, with minimal pauses at the top or the bottom. Choose a weight to achieve this timed stimulation.

REST - Rest is important between sets, but you are not resting long enough to fully recover. The goal is to expend energy and push your muscles not to maximize the amount of weight every set.

Warm-Up (5 Minutes)

You may choose your own warm up, but here is a good to prepare the chest and loosen your shoulders

3 sets

10 Push Ups from your Knees

10 Chaturangas

10 Band Pull Aparts

Workout

Strength (14-15 Minutes)

*Focus on Keeping these sets to 20 seconds minimum every set

Exercise 1: Bench Press - 5 Sets of 5 Reps @ 85% of 1RM - 2-2:30 Minutes of REST in between

Volume (30-35 Minutes)

*Focus on keep these sets between 30 and 40 seconds every set

Exercise 2: Incline DB Press - 4 sets of 10 reps @ 70% of 1RM - 1-1:30 Minutes of REST in between

Exercise 3: Flat Bench DB Alternating Press (Start with hands at the top and hold one arm at the top while you lower and press the other, alternating sides each time) - 4 sets of 8 (each side) @ 60% of 1RM - 1-1:30 Minutes of REST in between
*Is will take longer and these sets will be 45 - 60 seconds in length

Exercise 4: Body Weight or Assisted Dips - 3 sets of 15 reps - 1-1:30 Minutes of REST in between

Exercise 5: Machine Chest Flies - 3 set of 15 reps - 1-1:30 Minutes of REST in between

Cool Down (5 Minutes)

Stretch out your Chest and Shoulders. Stretching after exercise reduces lactic acid in the muscle and will improve recovery time.

Additional Tips

It is recommended to record your weights and progress in order to track the load you are putting on your body.

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