UTD No.31 - CHEST

MUSCLE:  CHEST
EXERCISES:  8

EXERCISE 1
SEATED CABLE CHEST PRESS WITH DROP SET X 3 (3RD DROP IS FLYS)

• SETS x 3
  
• REPS x 12/12/24, 10/10/20, 8/8/16
  
• REST x 60 SEC
  

EXERCISE 2
BENCH PRESS WITH DROP SET SUPER SET WITH EXERCISE 3

• SETS x 3
• REPS x 5/10, 4/8, 3/6
  
• REST x NONE
  

EXERCISE 3
INCLINE BENCH PRESS SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 20, 16,12
  
• REST x 120 SEC
  

EXERCISE 4
INCLINE BENCH PRESS WITH DROP SET (3 SEC NEGATIVES ON DROP) THEN SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 10/10, 8/8, 6/6
  
• REST x NONE

EXERCISE 5
INCLINE CABLE CHEST FLYS

• SETS x 3
• REPS x 20
• REST x 120 SEC
  

EXERCISE 6
DECLINE BENCH PRESS

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

EXERCISE 7
HIGH LEVEL CABLE FLYS  TO MID LEVEL CABLE FLYS TO LOW LEVEL CABLE FLYS (3 SETS = 1 SET) THE SUPER SET WITH EXERCISE 8

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

EXERCISE 8
PUSH UPS (SLOW NEGATIVES)

• SETS x 3
  
• REPS x 10
  
• REST x 30 SEC
  

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