This is a beginning in a series of instuctional workout routines that I learned in prison to give you maximum strength.Hope they work for you.
Day 1 Chest
Bench press
Do two warm ups with whatever weight you can do for a set of ten.
Next Do 5 sets of five repetitions on the flat bench at whichever weight makes you struggle on your fifth repetition.
Then Do five sets of ten on the incline bench.
Then Do five sets of flies with dumbells.
Thats it! Simple yet effective. Next time you do bench try to raise it five pounds and see if you can make it all the way through the five sets and if you can next week raise the weight five more pounds. You can go on forever like this until you get bored then take a break from this routine and try something different for awhile.
