UTD No.1 - CHEST

MUSCLE:  CHEST
EXERCISES:  8

EXERCISE 1
Peck Deck Fly Machine

• SETS x 3
• REPS x 5/5/5 hold 5 sec every 5th rep.  4/4/4 hold 4 sec every 4th rep.  3/3/3 hold 3 sec every 3rd rep
• REST x 60

EXERCISE 2
Incline Bench Press with drop set then super set with exercise 3

• SETS x 3
• REPS x 25/25
• REST x none

EXERCISE 3
Incline DB Chest Fly

• SETS x 3
• REPS x 20
• REST x none

EXERCISE 4
Incline Bench Press super set with exercise 5

• SETS x 3
• REPS x 15 (5 reps full, 5 reps half way up, then 5 full)
• REST x none

EXERCISE 5
Incline DB Chest Press

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

EXERCISE 6
Decline Cable Chest Press (high pulley) to drop set with Cable Chest Flys (mid pulley) super set with exercise 7

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

EXERCISE 7
Push ups

• SETS x 3
• REPS x 10
• REST x none

EXERCISE 8
Barbell Bench Press

• SETS x 4
• REPS x 5/5/5.  4/4/4.  3/3/3.  2/2/2 (in between each 3 set rep sequence take 30 sec of rest)
• REST x 90 sec

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