 So first off, a little circuit here, three exercises, they don't have to be the actual exercises that I'll be performing in my chest workout, it's just a simple circuit that enables me to warm up the chest muscles through a range of different angles and movements. So incline dumbbell presses, flat bench dumbbell flyers, and then a cross bench dumbbell pullover, three great movements to open out my chest, extend through and to stretch it, a few stretches after each circuit, so two circuits in total. Listen, the weight really isn't an issue here, maybe 50-60% of the weight I'm normally lifting, I'm really not aiming to get a pump in my chest, I'm just aiming to go through a range of motion. So now we can start the first major work set on incline bench press, and I'll say with this, my focus is primarily on the upper portion of my chest, so you're going to see a lot of exercises focusing on this region, as opposed to your typical standard bench press and dumbbell flyers. Inclined presses, my first exercise. Listen, the reason I start with this and not your typical flat bench press, is I'm not trying to get my chest bigger, I'm not trying to get stronger. My workouts now are all about symmetry and balance and proportions. So for me, my chest, I need a little bit more balance up top. So whilst I'm fresh after my warm-up, I want to build up to the maximum amount of weight that I can manage on an incline, because that's where much more of the upper clavicular pectoral, this region of the chest, as opposed to the more mid-bulky part, tends to get worked. It gets a lot more stress placed on it. So a couple of tips here. Progressively building up the weights, you see me work across four sets, with that last set being a drop set. And really what I'm doing here is like getting into a calm building up to top speed. I want to go through all the gears, just like I'm going through a decent amount of weight, good increments so that I can really warm up and engage the chest, rather than just putting a lot of weights on and trying to bench out the maximum. So no real rep range, somewhere 10, 12 others came as low as eight. But as long as I reach my target, which is practically failure, I haven't got my training partner here, so I have to be careful. But I'm reaching up to my maximum threshold with the most weight I can lift. It's about seven or eight reps. Then I'm taking about half that weight off, widening my grip, getting a nice sort of wide incline press. And you'll see I'm pretty much pulsing just on the upper clavicular area, which is working here. So a lot of focus on my upper chest. I'm going to move on, continue with some presses, we'll find a machine press, then I can start working more with the flyers, dumbbells and cable. Machine press. The reason I like machine press after the free weights is because free weights, especially that barbell bench press, use a lot more muscle involvement activation to actively press that bar and control it back down. So even though I'm doing the same type of basic press by using machine, it fixes me in that very set range of motion. Therefore I can put a lot of that tension firmly on the muscle without trying to balance or stabilize it. So free weights, barbells, dumbbells, machines, cables, even body weight. I try and mix it all into my chest workout and every other muscle group, just so that I'm always stressing the body from different angles, using different techniques. Speaking of techniques, a drop set, I involved into this one, similar to on the first exercise. So within each exercise, certainly early on in the workout, I want to build up to the maximum weight I can lift for no less than six or seven reps. Once I hit that point, I'm going to push through, get one or two more reps after that and then involve a drop set where I take about 30% of the weight back off and instantly go back into that set and just get as many more reps as I can. Really stressing that muscle much more than if I was just trying to always lift heavy weights. So if you are training on your own, you don't have a sparto or a training partner to assist you and help spot on some of those heavy weights, make yourself a rest pause, or like what I'm doing, immediately lower the weight down that resistance and jump back on that exercise and try and get five, six, even eight or ten more reps. Chest is feeling pumped. I'm going to move on and start to incorporate some flies into this chest workout. What about chest flies is that it actually works the chest through its natural function and that is it closes the arm in like this, just like the breast on a bird or a chicken. It does that with its wings. So doing that on a flat bench with dumbbells is probably the greatest exercise to cause the most effect with that particular motion. So I've already hit a couple of presses both on the incline and with the machine and like I mentioned earlier that I wanted to focus on my upper chest a lot. That doesn't mean every exercise always needs to be on an incline. I'm going to vary the angle of the bench, the angle on the line of the pull or the push, either with cables or a barbell. There's always something different. I'm never going to do the same exercise in the same manner over and over. So with the chest flies, pretty basic here, flat bench, fairly heavy, and you'll see that with my arm I'm trying to keep quite a fixed angle at my elbow. I'm not bending my elbow or flexing it as I bring that weight up. I want to keep my arm complex here fixed. So all of that movement is being generated from the pectoral, squeezing in up, up at the top. Also get nice, deep, as low as the weight down, as low as you can. Really stretch out that chest. That's why I've got a slight bend in my elbow otherwise I've got a lot of strain on my bicep. So just enough stretch to open out around the origin here and as I bring that back up, getting a nice, deep stretch and deep contraction in the chest. My final point here is you'll notice on the last set I was only focusing on about two-thirds of the motion and that is the weight all the way down and I'm pulsing it up and I'm not pulsing the dumbbells all the way up. The reason for that is simply because I want to stress out around this area of my chest and this gets worked the most, the outer region, when my arms are sort of out there furthest apart. So a lot of stress on there, not too heavy but enough to get eight or nine good reps. Then I'm going to drop that weight down, lower the weight and finish off by closing the arms all the way from top to bottom. Chest is feeling really pumped. I'll tell you what, working with Eric a few hours ago, having him work on opening out my muscle fibers and kind of working around all the muscles on my shoulders, I genuinely do feel like I'm able to push more weight. So let's put that to the test, move on and I'm going to superset now some parallel bar dips for the lower chest and also some varying angles on the cable fly. It's a great little combo here for chest. Those parallel bar dips, which a lot of people think actually targets their tricep and it does but just by tilting forwards at the waist, it's a great exercise to recruit and target more the lower region of the pectoral. That combined with our cable flies, both from a high angle. So this kind of movement down to more of a neutral or shoulder level and then a decline, upwards lift like that, supersetting those back and forth, rep range. To be honest, I'm not really counting. With the dips, it's until failure and with the cable flies after the dips, I'm at about 60% of my normal weight, maybe 12, 13, 14 reps, but it's those final few repetitions where I can really feel every muscle fiber just fight to get the arm to that end position. And that's really what much of this workout is about. It's not about being so focused on the numbers, the weights, the reps, it's about having a general idea of what you want to achieve and then just setting out and smashing through it. So you'll see throughout that sometimes on that ninth or 10th rep, other times I'm pushing 12, 13, 14 upwards and then doing a drop set. And that's simply because if it's feeling good and I want to run with it, I'm going to keep pushing. And that doesn't mean lifting heavier and heavier. It means working beyond and upwards of my threshold and then including some other training or shocking principles such as you've seen me do them, the drop sets, the rest pause and the superset. It's been about a 30 minute chest workout. My chest is really feeling pumped. I've got a lot of blood in there, worked it through a lot of angles, it's feeling nice and just mobile. So I did say this was going to be a chest and a shoulder workout. So I'm going to do a simple circuit now seeing as though I've got a lot of blood pulled into my upper region. My shoulders are nicely mobilized and warmed up. So I think I'm going to superset a press movement with a series of lateral raises. 15 minutes left and then we're done and all of that in under one hour. That's the workout done. You saw that after putting detailed chest workout, I moved on to shoulders. Really just as a circuit, two sets, 12, 15 reps each. I'm not focused on the overall weight. It's more just the pump that I'm getting in the shoulders, having already worked them within much of that chest workout. So nothing special here, just a seat to dumbbell press and then I moved straight on and did a circuit with some standing lateral dumbbell raises and then bent over rear reverse fly or dumbbell fly. If you like, purpose of this is, like I said, just to work the shoulders as an ancillary muscle, especially after they've already been involved in a lot of the chest workout. But chest was the primary focus of today's workout and I can certainly feel it. Listen, a few pointers and tips I'd like to leave you with at the end of this workout. And that's really the focus should be more on the muscle activation, the involvement of the muscle. Don't worry too much about how much weight you're pushing. That will come, especially if you're just starting out. It'll be much more productive for you to work with a lighter weight and really ask yourself every time you're performing that rep, the full extension, the full range of motion, am I feeling the muscle? Can I contract it? Am I feeling it squeeze? If not, you need to maybe drop that weight back and really find out what the causes so that you can engage and squeeze that muscle. Otherwise, if you're not fully engaged in the muscle, then you're not really fully optimizing that particular work set. If you're only thinking about the weight or the reps, if that makes sense. One other thing is the contraction is probably just as important as the amount of weight you're lifting. And if you're unable to maximize that contraction and really squeeze the muscle on each and every repetition, even if you're not holding the actual rep there, just kind of moving the weights in and out, but you're still able to pump and flex that muscle. That, I would say, is as not, if not more important than the overall weight that you're lifting. So definitely take that into account on every workout you do. Speaking of which, this is one of five of my weekly workouts. The actual muscle groups don't change too often, but as you'll see, many of the training methods and the principles, drop sets, shock and principles that I incorporate into those workouts do. And you can fund all of them on my profile at supplementsworld.com under the training tab. On that note, I'm going to head back home. It's been a long day for me. I'm going to wash this out, protein-shaking here, another two scoops of protein, and then I'll eat a meal about an hour now once I'm home and changed. So until next time, listen, guys, keep making progress. Even if it's only a tiny amount of progress in each workout, it's still progress. Train hard and train smart. I'll see you guys back here soon. Take care.