UTD No.1 - CHEST

MUSCLE:  CHEST
EXERCISES:  8

EXERCISE 1
BENCH PRESS MACHINE WITH TRIPLE DROP SET THEN SUPER SET WITH EXERCISE 2

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

EXERCISE 2
MID PULLEY CABLE CHEST FLY (WITH 2 SEC SQUEEZE EVERY REP)

• SETS x 3
• REPS x 30
• REST x 90 SEC

EXERCISE 3
BENCH PRESS TRIPLE DROP SET (APPLY WEIGHT EQUATION: I'M 210 LBS/315/225/135 WITHOUT REST)

• SETS x 3
• REPS x 5/10/15
• REST x 120 SEC

EXERCISE 4
INCLINE DB BENCH PRESS DROP SET TO DB FLY THEN SUPER SET WITH EXERCISE 5

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

EXERCISE 5
STRAIGHT BAR KNEELING CHEST PRESS (USE PRE LOADED STRAIGHT BAR, HOLD BY PUSHING HANDS TOGETHER KEEPING ONE SIDE ON FLOOR, PUSH UPWARDS.)

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

EXERCISE 6
HIGH PULLEY CABLE CHEST PRESS (PUSH TOWARDS FLOOR) THEN SUPER SET WITH EXERCISE 7

• SETS x 3
• REPS x 30
• REST x NONE

EXERCISE 7
SEATED LOW PULLEY CHEST RAISE (SIT ON FLOOR FACING OUT FROM CABLES, KEEP HANDLES TOGETHER AT ALL TIMES, RAISE UPWARDS.)

• SETS x 3
• REPS x 20
• REST x 30

EXERCISE 8
PUSH UPS

• SETS x 3
• REPS x 1 MIN
• REST x 60 SEC
  

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