Chest Day

Barbell Flat Bench Press; 6 sets of reps.

Notes: For bench press since I am trying to improve my strength, I follow strength protocols. Typically this involves heavier weights for lower reps. 

Incline Dumbbell fly; 4 sets of 12 reps.

Notes: It is very important to train a muscle or movement through a multitude of angles. In this case I am following up a flat angle press with an incline one. Using an adjustable bench, you can typically choose from a variety of incline angles (while some only offer 1). Feel free to choose whichever one you want to perform your sets. Be sure to get a big stretch through the pecs at the bottom of the movement by maintaining a slight elbow bend, and squeeze the pecs as hard as possible at the top. 

weighted Chest Dips; 3 sets of 10 reps

Note: Apply more emphasis to your chest on dips by leaning forward as opposed to keeping the torso vertical. I added weight by looping a chain around my neck/upper back. Not only does this more evenly distribute the weight better than a weight belt with chain, it also looks bad ass.

Incline Machine Press; 4 sets of 10 reps each.

Notes: You can perform this on whatever incline chest press machine your gym offers. Perform an explosive contraction (or push out) followed by a slow and controlled eccentric or negative portion of the rep(lowering of the weight). Adding in 'negatives' or slow eccentrics as they are called not only slows the tempo of the set, but you also tear more muscle fibers during the eccentric portion of a rep. This causes more growth within the muscle.

Low to high chest Fly; 3 sets of 15

Notes: Set the cables to a low point. Starting with your arms at your sides, swoop the arms up and across and squeeze through your inner chest.