ULTIMATE TRAINING DAY No.41 - Chest

MUSCLE GROUP: Chest

UTD No.41 - Chest

EXERCISE 1
Chest Press Machine

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

EXERCISE 2
Flat Bench Press super set with exercise 3

• SETS x 5
• REPS x 6. 5. 4. 3. 3.
• REST x none

EXERCISE 3
Incline Bench Press super set with exercise 4

• SETS x 5
• REPS x 6. 5. 4. 3. 3.
• REST x none

EXERCISE 4
Flat DB Press (slow 3 sec negatives with 2 sec pause at chest)

• SETS x 5
• REPS x 12. 10. 8. 6. 6
• REST x 120 sec

EXERCISE 5
Kneeling Cable Chest Press super set with exercise 6 (after done with a set of presses drop down to pushup position with cables still in hands and do the pushups.)

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

EXERCISE 6
Push Ups super set with exercise 5 (once you do a set of pushups with cables still in hands, go back to kneeling and proceed with exercise 5 and do another set of 10 reps)

• SETS x 3
• REPS x 10
• REST x none

EXERCISE 7
Decline Smith Machine Bench Press super set with exercise 8

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

EXERCISE 8
Banded Decline Chest Presses (tie band underneath decline bench and do presses with band)

• SETS x 3
• REPS x 20
• REST x 90 sec

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