ULTIMATE TRAINING DAY No.11 - Chest

MUSCLE GROUP:  Chest

EXERCISE 1
Bench Press Machine with drop set x3

• SETS x 3
• REPS x 15/15/15,12/12/12,10/10/10
• REST x 60 sec

EXERCISE 2
Flat Barbell Bench Press with drop set and super set with exercise 3

• SETS x 5
• REPS x  6/6,4/4,3/3,3/3,3/3
• REST x none

EXERCISE 3
Laying Plate Press drop set with Standing Plate Press

• SETS x 5
• REPS x 20/30
• REST x 120 sec

EXERCISE 4
Incline DB Press

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

EXERCISE 5
Laying Incline Cable Fly super set with exercise 6

• SETS x 3
• REPS x 15
• REST x none

EXERCISE 6
Pushups

• SETS x 3
• REPS x 15
• REST x 60 sec

EXERCISE 7
Decline DB Press with 2 sec pause at bottom

• SETS x 3
• REPS x 15
• REST x 30 sec
  

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