ULTIMATE TRAINING DAY No.1 - Chest

MUSCLE GROUP: Chest

EXERCISE 1
Decline Cable Fly

• SETS x 3
• REPS x 30
• REST x 30 sec

EXERCISE 2
Flat Bench Press with drop sets super set with exercise 3

• SETS x 3
• REPS x 5,5,5/4,4,4/3,3,3
• REST x none

EXERCISE 3
Flat DB Flies

• SETS x 3
• REPS x 16,14,12
• REST x 2 min

EXERCISE 4
Incline Bench Press with drop sets

• SETS x 3
• REPS x 10,10,10/8,8,8/6,6,6
• REST x 2 min

EXERCISE 5
Flat DB Press super set with exercise 6

• SETS 3
• REPS 12,10,8
• REST x none

EXERCISE 6
Pushups with 2 sec pause at bottom

• SETS x 3
• REPS x 12,10,8
• REST x 90 sec

EXERCISE 7
Chest Fly Machine

• SETS x 7
• REPS x 12
• REST x 15 sec
  

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