Justin leads a high-volume chest workout with an 8-set pyramid on incline press, then flat dumbbell presses with 105 lb dumbbells, guillotine presses for upper chest, and cable-fly burnouts. The focus is slow eccentric control, scapular retraction, and maximizing the pump.
What's up guys, it's your boy Justin. It's Monday, you know what Monday means— International Chest Day. Got my boy Kyle with me, he's behind the camera. Kiki over here, he's got a show coming up in 3 weeks. He's getting show ready, about to take a good workout, about to kill him. So we're trying to crawl out of here.
Alright, let's get it, let's get it.
Deep stretch at the bottom.
There you go.
Right now we're building blood into the chest. High volume, stretch out the muscles, get the fibers all warmed up.
Good.
Alright, so we're gonna do high volume.
We're gonna start off with building our chest. We're gonna do reps of 20.
We're gonna do 8 sets.
8 sets?
Whatever.
This man's about to kill me.
20, 15, 12, 10, 8, 6, 6, 6.
Probably like that. Really kill the chest.
I don't know what the fuck you just said.
Let's do it.
Let's do it.
Should explode up, slow on the way down, focus on the eccentric.
There we go.
We're still warming up, we're still getting blood into the chest.
Good, good, good tempo.
Good form, good attitude.
Let's go!
Oh, I thought I was like, how did I do slow motion on the camera?
1, 2, stop lying, come on, 3, 4. 5, give me 10. 6, 7, 8, come on, 9.
One more.
Nice.
Are we starting?
Good shit.
Lightweight for the 10.
Good. There it is. 10.
I want 10.
1, 2, easy.
3, control.
Up.
4, come on. 5, let's go, let's go, let's go. 6, come on.
7.
One more, one more, one more.
Up. Up!
Come on, come on, don't be a bitch. Up!
Use that candy.
Come on, come on, push! 2 more, 2 more. I want 5, 4. One more, one more.
Up. Oh, shit. Yeah, be careful. Come on, come on, come on.
Trying to win it out.
Come on, one more, one more. Let's go! 1, let's go! Come on, fight for it!
Up!
2, let's go! Come on, come on!
Up!
3, 4, let's go! One more, one more!
Push!
I got it, I got it!
Come on, come on, come on, come on, come on, come on, come on!
There it is! Ah, slid all the way down.
Here it is.
All right, so we just did incline, nice pyramids. This guy in the fucking background. This guy.
Oh boy.
Anyway, so we just did incline. Next we're going to do flat dumbbell. Probably stay moderate with this. All right, I guess we're doing 70s, so let's get to it.
Ooh, that chest though.
Get comfortable with the weight.
Nice control, working on the eccentric. That's the negative aspect.
Good.
It's got the arch in the back, the scapula. The scapula is retracted. Good form. That's how you want to do any type of press movement. What'd you do?
11. Oh shit.
Yeah.
Holy shit!
So we're on our last set right now. Knock the 105s out for as many as I can do, probably 5, 6. That, I'm gonna drop down to 50s. I'm gonna bang that out, but I'm gonna start real low, making sure I get a good stretch in the chest coming up, not locking out, putting more emphasis to the chest. After that, we're gonna drop set again, half, so 25s. 25s, we're gonna pulse reps. We're gonna come down, pulse at the bottom, come back up. One rep. Come back down, pulse again. Maximizing that stretch.
Till failure, right?
Till failure. Up, 1.
Up, 2.
Let's go, let's go.
3, easy. 4. Up. One more. 4, 1 tap, 5, 6, 7, 8, 9, 10, 11, come on! Oh shit!
5 more. 4, 3, 2, 1.
Good. All right, so next here we're going to do a guillotine press.
Yes, this is going to be an upper chest movement. Holy shit, my veins are popping. I know, your veins are going to pop. So you're going to slide down a little bit, and you're going to bring the bar about to your collarbone. So you're going to come scoot down some more. You're going to make sure that your elbows are parallel with the bar on the way up and down. There you go, good squeeze. It's a slow and controlled movement, opening up your arms.
There's like no weight on this.
Yeah, there's no weight, all resistance right now. I'm trying to understand why the shirt's back on. I'm going to take it off. But I understand you're being conservative. You're trying not to show off because it's my channel, not yours.
Yes, good, good, good. Emphasis on that squeeze.
Good stretch.
Good squeeze. No, no, no, help me. Come on, baby! Come on!
Good, take it out!
You about to lose it!
The guillotine!
Almost killed it, T.J. 3 weeks out, baby.
This is one of my favorite chest finishers, cable flies. We start off by hitting the lower chest, do 2 reps right here, and then we work our way up, pretty much hitting all the way up to the upper chest where it also hits some of the front delts.
Every angle?
Every single angle. Complete chest workout.
Sounds nice. Good finisher.
2 reps each angle.
Good. Yeah. That was good.
That was great.
Nice.
Perfect form.
Shout out to Hany Rambod for this burnout idea. Aye, nice.
Perfect.
That squeeze though.
There you go, all the way up.
When you're on your highest, try to pronate it.
There you go.
Watch it hold. Damn, nice, bro.
You look—
oh yeah, you're pumped. It's nasty.
I just really want to squeeze the chest and make sure my shoulders aren't in it.
Good, there you go.
Tuck that chin in, expose that chest. Anytime you're doing flies, you want to make sure that your, your delts aren't taking over the movement. Expose that chest. Big chest. You don't gotta go super crazy with the weight. Remember, today's chest day.
That's how you end it.
Oh, shit, why you have a bicep pump?
Oh bro, yeah, I know you're posting this clip.
It all hurts.
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