UTD No.16 - CHEST

MUSCLE:  CHEST
EXERCISES:  7

EXERCISE 1
HAMMER STRENGTH BENCH PRESS (PLATE LOADED) WITH DROP SETS

• SETS x 3
• REPS x 12/24, 10/10/20, 8/8/8/16
• REST x 90 SEC

EXERCISE 2
INCLINE BENCH PRESS THEN DOUBLE SUPER SET WITH EXERCISE 3 (DO A SETS IN EXERCISE 2+3 BEFORE DOING B SETS.)

• SETS x 3
• REPS x A.10, B.12/ A.8, B.12/ A.6, A.12
• REST x NONE

EXERCISE 3
CABLE FLY (LOW PULLEY) THEN SUPER SET WITH EXERCISE 2

• SETS x 3
• REPS x A.20, B.20/ A.15, B.15/ A.10, A.10
• REST x 120 SEC AFTER A+B SETS ARE COMPLETED IN EACH SEQUENCE

EXERCISE 4
DECLINE BENCH PRESS WITH TRIPLE DROP SET

• SETS x 3
• REPS x 8/8/8, 6/6/6, 4/4/4
• REST x 120 SEC

EXERCISE 5
INCLINE DB PRESS SUPER SET WITH EXERCISE 6 (USE LOW INCLINE HEIGHT)

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

EXERCISE 6
DB INCLINE FLYS (USE LOW INCLINE HEIGHT)

• SETS x 3
• REPS x 20,15,10
• REST x 90 SEC

EXERCISE 7
SEATED FREE MOTION CHEST FLY

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

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