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Chest Workout Size Gain Want a workout that will challenge your experience level and build solid muscle? Get your barbell ready, because this is one chest workout you don't want to miss! Many of us look forward to training chest, and if you're like me, you might even consider Monday the holy day of pec training. If you seek ultimate chest gains and the kind of workout that will challenge your skills, keep reading—this pec workout is for you. Rookies be warned: This one won't be easy. With over 400 reps in less than 45 minutes, this is a chest workout for serious iron-game devotees. Beasts-Only Chest Workout 1 Butterfly 2 sets, 25 reps 2 Barbell Incline Bench Press Medium-Grip 5 sets, 20, 15, 10, 5, 1 reps 3 Dumbbell Bench Press 4 sets, 40, 30, 20, 10 reps 4 Incline Dumbbell Flyes 4 sets, 10, 20, 30, 40 reps 5 Machine Bench Press 4 sets, 25 reps 6 Pus

The list of total gym exercises below can all be used to strengthen the muscles in your upper arms, specifically your triceps. Triceps Extension Prone Triceps Extension Kneeling Triceps Extension Lateral Single-Arm Triceps Extension Triceps Extension Lie on your back on the glideboard, knees bent and hold the handles with your hands above your shoulders, elbows bent and palms facing up. Slide the glideboard up by pushing the handles forward towards your kness, straightening your arms and allow yourself back down after a short pause. Keep your upper arms in the same position throughout. Prone Triceps Extension Lie prone on the glideboard and hold the handles with your hands below your shoulders, elbows bent and palms facing down. Slide the glideboard up by pulling the handles back towards the sides of your buttocks, straightening your arms and allow yourself back down after a short pause. Keep your upper arms in the same position throughout. Knee

Biceps Curl Sit on the top end of the glideboard and hold the handles with your arms extended above your knees, palms facing up. Slide the glideboard up by pulling the handles towards your shoulders and allow yourself back down after a short pause. Keep your upper arms in the same position throughout. Lateral Single-Arm Biceps Curl Sit sideways on the glideboard and hold the handle with the hand closest to it, arm extended and palm facing up. Slide the glideboard up by pulling the handle towards your shoulder and allow yourself back down after a short pause. Keep your upper arm in the same position throughout. Lying Biceps Curl Lie on your back on the glideboard, knees bent, and hold the handles with your arms extended and lying on the mat, palms facing up. Slide the glideboard up by pulling the handles towards your shoulders and allow yourself back down after a short pause. Keep your upper arms pressed against the slideboard throughout. Biceps