ULTIMATE TRAINING DAY No.36 - Chest

MUSCLE GROUP: Chest

UTD No.36 - Chest

EXERCISE 1
Chest Fly Machine with drop set x2

• SETS x 3
• REPS x 20/20
• REST x 60 sec

EXERCISE 2
DB Chest Press (Heavy) with drop set 50% of weight super set with exercise 3

• SETS x 4
• REPS x 12/12,10/10,8/8,6/6 (on the drop sets do 3 sec negatives)
• REST x none

EXERCISE 3
Incline Push ups

• SETS x 3
• REPS x 15
• REST x 120 sec

EXERCISE 4
Incline Bench Press super set with exercise 5

• SETS x 3
• REPS x 12,10,8
• REST x none

EXERCISE 5
Kneeling Chest Press (use seated calf machine, kneel in front of it, hold the bar and push towards ceiling) super set with exercise 6

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 6
Push Ups

• SETS x 3
• REPS x  15
• REST x 120 sec

EXERCISE 7
Single Arm Cable Chest Fly (use rope attachment, hold in one hand, have cable set slightly under shoulder height and flex across your chest.)

• SETS x 3
• REPS x 20 each side
• REST x none

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