UTD No.16 - CHEST

MUSCLE:  CHEST
EXERCISES:  8

EXERCISE 1
CABLE CHEST PRESS

• SETS x 3
• REPS x 20 (INCREASE WEIGHT EACH SET)
  
• REST x 60 SEC
  

EXERCISE 2
INCLINE BENCH CABLE FLYS  (PUT INCLINE BENCH BETWEEN TWO LOW PULLEYS AND PROCEED TO FLY)

• SETS x 3
  
• REPS x 20 (INCREASE WEIGHT EACH SET)
  
• REST x 60 SEC
  

EXERCISE 3
INCLINE HAMMER STRENGTH PRESS WITH DROP SET (FOR DROP SET SIT SIDEWAYS ON MACHINE AND DO SINGLE ARM CHEST PRESS)

• SETS x 4
  
• REPS x 10/12, 8/12, 6/12, 4/12 (DROP SETS ARE SINGLE ARM)
  
• REST x 90 SEC
  

EXERCISE 4
BENCH PRESS WITH DROP SET FORCED NEGATIVE (ON DROP SET HAVE SOMEONE PUSH DOWN ON THE BAR DURING THE NEGATIVE) THEN SUPER SET WITH EXERCISE 5

• SETS x 3
• REPS x 8/12, 6/12, 4/12
  
• REST x NONE

EXERCISE 5
BANDED CHEST FLYS (LAY ON BENCH WITH A BAND AROUND YOUR SHOULDERS AND PROCEED DO FLY)

• SETS x 3
• REPS x 20 WITH 2 SEC CONTRACTIONS
  
• REST x 120 SEC
  

EXERCISE 6
DB CHEST PRESS

• SETS x 7
  
• REPS x 12
  
• REST x 30 SEC
  

EXERCISE 7
LOW PULLEY CHEST FLYS SUPER SET WITH EXERCISE 8

• SETS x 3
• REPS x 20
  
• REST x NONE

EXERCISE 8
PEC DECK CHEST FLY MACHINE WITH DROP SET

• SETS x 3
• REPS x 10/10
  
• REST x 90 SEC
  

HOWS THE WORKOUTS GOING!? Try this workout and make a post on how it went.  Tag me @brockcunico in your post description and use tags below and I will feature you on my social media outlets!

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