UTD No.21 - CHEST

MUSCLE:  CHEST
EXERCISES:  7

EXERCISE 1
CHEST PRESS SUPER SET WITH CHEST FLY ON SEATED FREE MOTION MACHINE

• SETS x 3
• REPS x 20/20, 15/15, 10/10
• REST x 60 SEC
  

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

• SETS x 3
• REPS x 10/10 (3 SEC NEGATIVES ON DROP)
• REST x NONE

EXERCISE 3
DB PRESS THEN SUPER SET WITH EXERCISE 4

• SETS x 3
• REPS x 10
• REST x NONE

EXERCISE 4
INCLINE PUSH UPS

• SETS x 3
• REPS x 10
• REST x 120 SE

EXERCISE 5
DECLINE BENCH PRESS SUPER SET WITH EXERCISE 6

• SETS x 9
• REPS x A. 12, 10, 8 (ONCE "A" SETS ARE COMPLETE, PAIR "B" SETS 12, 10, 8, 6, 4, 2 WITH EXERCISE 6)
• REST x NONE

EXERCISE 6
DB PRESS

• SETS x 3
• REPS x 12, 10, 8 (ONCE FIRST 3 SETS ARE COMPLETE, DO ADDITIONAL SETS 12, 10, 8, 6, 4, 2 WITH 15 SEC OF REST BETWEEN)
• REST x 120 SEC ONLY ON "A" SETS

EXERCISE 7
CHEST FLY MACHINE (PEC DECK)

• SETS x 7
• REPS x 12 (2 SEC CONTRACTIONS ON LAST 3 REPS IN EACH SET)
• REST x 15 SEC
  

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