ULTIMATE TRAINING DAY No.56 - Chest

MUSCLE GROUP:  Chest

UTD No.56 - Chest
Exercises x 8

EXERCISE 1
Pec Deck

• SETS x 10 (going up in weight each set)
• REPS x 10
• REST x 30 sec

EXERCISE 2
Smith Machine Incline Bench Press with drop set super set with exercise 3

• SETS x 3
  
• REPS x 10/10.8/8.6/6
• REST x none

EXERCISE 3
Decline Push ups (elevate feet)

• SETS x 3
  
• REPS x 15
• REST x none

EXERCISE 4
Incline DB Press super set with exercise 5

• SETS x 3
• REPS x 12.10.8
• REST x none

EXERCISE 5
Incline DB Flys super set with exercise 6

• SETS x 3
• REPS x 12.10.8
• REST x none

EXERCISE 6
Single Arm DB Standing Chest Fly (Hold db in hand push in a upwards motion across your chest)

• SETS x 3
• REPS x 15 each side
• REST x 90 sec

EXERCISE 7
Bench Press with drop set

• SETS x 3
• REPS x 8/8
• REST x 60 sec

EXERCISE 8
Cable Chest Fly

• SETS x 3
• REPS x 20 (5 sec contraction every 5 reps)
• REST x none

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