One large decision that needs to be made is whether to workout chest once or twice per week. Chest is a large enough muscle to work it out twice a week, and it can be very beneficial if you’ve been trying to gain some size. The best and most efficient way to do this is to do a “Heavy” day in the beginning of the week and a “light” day near the end. I would recommend doing chest on Monday and Thursday, or Tuesday and Friday.

Tips:

• Don’t go heavy on both days of the week.
• 3 days of rest may not seem like enough at first, but don’t give up.
• On Heavy days, stay between 4-6 reps, and focus on Barbell Presses (Flat, Incline, and Decline.)
• On Light days, stay between 20-25 reps, and focus on Flyes (Flat, Incline, Decline, and/or Cable)
• Keep the number of sets reasonably low on both days. (about 8-12 sets)

Sample split:

Day 1: Heavy Chest
Day 2: Delts/Traps
Day 3: Rest
Day 4: Light Chest/Triceps
Day 5: Back/Biceps
Day 6: Legs/Abs
Day 7: Rest

Try it out: Work out your Chest twice a week, for about 4-6 weeks and see how it goes.