ULTIMATE TRAINING DAY N0.11 - CHEST

MUSCLE GROUP:  CHEST

SEASON 2:  UTD No.11 - CHEST
EXERCISES x 6

EXERCISE 1
FREE MOTION SEATED CABLE CHEST PRESS WITH DROP SET X4

• SETS x 3
• REPS x 20/20/20/20.  15/15/15/15.  10/10/10/10.
• REST x 90 sec

EXERCISE 2
BANDED BENCH PRESS (attach bands above and onto the bar, so its takes off tension at the bottom of the press.) SUPER SET WITH EXERCISE 3.  NOTE: Don't do drop set until done with exercise 3.

• SETS x 3
• REPS x 10/10.  8/8.  6/6.
• REST x none

EXERCISE 3
PUSH UPS SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x 10. 8. 6
• REST x go back to exercise 2 and do the *drop set before resting 90 sec

EXERCISE 4
INCLINE BENCH PRESS WITH DROP SET

• SETS x 3
• REPS x 10/10.  8/8.  6/6  (3 sec negative on the drop sets)
• REST x none

EXERCISE 5
DECLINE BENCH PRESS SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 16. 14. 12
• REST x none

EXERCISE 6
DB DECLINE CHEST FLYS

• SETS x 3
• REPS x 15
• REST x none

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