FROM BIDDIES TO TITTIES!

Today, we're going to focus on my Monday workout, which consists of chest, triceps, and abs. This is a high-volume workout, so make sure you're ready for it. If you need creatine or any other supplements, take them before starting your workout.

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Chest Exercise #1 – Flat Dumbbell Bench Press (3 Sets: 8 Reps) - [1 DROP SET]

First, let's start with the flat dumbbell bench press. You'll perform three sets, and each set will consist of a drop set. You'll start with dumbbells that you can lift for eight repetitions, then switch to a lighter pair of dumbbells and perform eight more reps. Rest for 60-90 seconds and repeat the process. This may feel challenging initially, but with time, your muscle endurance and strength will improve.

Chest Exercise #2 – Incline Dumbbell Bench Press (3 Sets: 8 Reps) - [1 DROP SET]

Next up is the incline dumbbell bench press. Again, you'll perform three sets with one drop per set, only resting when the drop is complete. Make sure you have a full range of motion when doing these exercises. This is important because it ensures that the weight is on your chest rather than your shoulders. Properly packing your shoulders will help you achieve a full range of motion.

Chest Exercise #3 – Low-to-High Chest Fly (3 Sets: 8 Reps) - [1 DROP SET]

For the third exercise, we'll head to the cable station for a low-to-high chest fly. When performing this exercise, remember to do a scooping motion rather than swinging your arms. Your biceps should be grabbing the sides of your pecs, and you should feel like you're scooping your chest up. Perform a drop set and repeat the process for two more sets.

Chest Exercise #4 – High-to-Low Cable Fly (3 Sets: 8 Reps) - [1 DROP SET]

The final exercise for chest is the high-to-low cable fly. Make sure that the cable height is the same as your head where the pulley is. Perform three sets of eight repetitions, and remember to pack your shoulders in the same way you did for the flat and incline dumbbell bench press.

Triceps Exercise #1 – Triceps Dips (3 Sets: 8 Reps) - [1 DROP SET]

Now, let's move on to triceps. The first exercise is dips. If you don't like doing dips, it's time to get used to them. You need to go heavy with this exercise. Perform three sets of eight reps, and if you need to lower the weight, do it. Focus on proper form and make sure you're using your triceps and not your shoulders to lift the weight.

Triceps Exercise #2 – Cable Pushdown (3 Sets: 8 Reps) - [1 DROP SET]

The second exercise for triceps is a cable pushdown. Make sure you're using proper form and that your elbows are tight to your sides. Perform three sets of eight reps, and remember to use a weight that's challenging but still allows you to perform all eight reps.

Triceps Exercise #3 – Single-Arm Reverse Pulldown (5 Sets: 12 Reps per side) - [1 DROP SET]

The final exercise for triceps is the single-arm reverse pulldown. Use a cable for this exercise. Perform five sets of twelve reps per side, and make sure you're not swinging the weight. Use proper form and keep your elbow tight to your side.

Abs Exercise #1 – Cable Crunch (4 Sets: 15-20 Reps)

After completing your triceps exercises, it's time to move on to abs. The first exercise is a cable crunch. Perform four sets of 15 to 20 reps, and remember to use proper form. Focus on squeezing your abs and using your core to lift the weight.

Abs Exercise #2 – Hanging Leg Raise (4 Sets: 15-20 Reps)

The second exercise for abs is the hanging leg raise. Perform four sets of 15 to 20 reps, and make sure you're using proper form. Keep your legs straight and use your abs to lift your legs. If this is too difficult, you can perform knee raises instead.

That's it for my Monday workout. Make sure you're eating a balanced diet and getting enough rest and recovery time between workouts. Remember to stick with it, and over time, you'll see your strength and muscle endurance increase. Good luck!