ULTIMATE TRAINING DAY No.61 - Chest

MUSCLE GROUP: Chest

UTD No.61 - Chest
Exercises x 8

EXERCISE 1
Cable Chest Fly (Right below shoulder height for pulleys) super set with exercise 2

• SETS x 3
  
• REPS x 16.14.12
  
• REST x none
  

EXERCISE 2
Laying Cable Chest Fly (Lower pulleys to lowest level, lay on floor with pulleys towards your feet with attachment in each hand and then do fly movement over face.)

• SETS x 3
• REPS x 20.15/10
  
• REST x 60 sec
  

EXERCISE 3
Smith Machine Bench Press with drop set super set with exercise 4

• SETS x 3
• REPS x 10/12.8/12.6/12
  
• REST x none
  

EXERCISE 4
DB Fly

• SETS x 3
• REPS x 20.15.10
  
• REST x 90 sec
  

EXERCISE 5
Incline Bench Press with drop set (**super set with exercise 7 between and after drop sets)

• SETS x 3
• REPS x 10/12.8/12.6/12
  
• REST x none
  

EXERCISE 6
Incline Plate Press (laying on incline bench, hold a plate with hands squeezing each side and press upwards towards ceiling)

• SETS x 3
  
• REPS x 12
  
• REST x 90 sec
  

EXERCISE 8
Pec Deck Fly Machine (first reps do single arm each side, then second reps do together)

• SETS x 3
  
• REPS x 5/15. 4/12. 3/9
  
• REST x 60 sec
  

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