Just a non-comprehensive peek at a typical chest/upper body day for me. Finished out with some very beneficial body weight movements:
*Front Squats -engage the core, build legs, and your body produces a significant amount of HGH (Human growth hormone) during this movement to help other muscles grow.
(I recommend 3 sets of 5 if you're just beginning) *Flat Bench - I do a lot of volume on bench. I don't worry about weight too much anymore. Inevitably, my physical strength and aesthetic growth through progressive overload shoe positive results. I usually superset these with pull ups! (I recommend 4 sets of 10 when just beginning this movement) *Incline Bench - don't skip these! Build your upper chest and front delts. Find that balance and try incorporating this movement with dumbbells as well for better results. (I recommend 4 sets of 5 for beginning this movement)
*Dips - angles are 🔑 I'm doing a more forward position to target more chest. If I were more upright, I'd be targeting more triceps. You can also do these assisted on a bench with your feet touching the ground or with bands or a partner. Some gyms have assisted pull up and dip machines! *Leg Tucks - great core burn. It's about time for me to add weight to this movement. *Toe to Bar - progression to a front lever for my intermediate to advance level calisthenics followers. This is a good beginner movement to put together the pieces of the puzzle!
If you made it this far, God bless you. I appreciate the love. Always remember to Wear Your Gains On Your Chest! And I hope this was helpful. My DMs and comments are Always open to fitness questions. Have a wonderful Tuesday! Let's transform our body, mind, and spirit! 💪