UTD No.46 - CHEST

MUSCLE:  CHEST
EXERCISES:  8

EXERCISE 1
CABLE CHEST PRESS SUPER SET WITH EXERCISE 2

• SETS x 4
  
• REPS x 20, 15, 10, 10
  
• REST x NONE

EXERCISE 2
CABLE CHEST FLYS

• SETS x 4
  
• REPS x 20
  
• REST x 90 SEC

EXERCISE 3
BENCH PRESS WITH DROP SET SUPER SET WITH EXERCISE

• SETS x 6
  
• REPS x 12/12, 10/12, 8/12, 6/12, 6/12, 6/12
  
• REST x NONE

EXERCISE 4
DB CHEST FLY

• SETS x 6
  
• REPS x 20
  
• REST x 120 SEC
  

EXERCISE 5
INCLINE DB CHEST PRESS WITH DROP SET THEN SUPER SET WITH EXERCISE 6

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

EXERCISE 6
INCLINE PLATE PRESS (HOLD PLATE IN HANDS BY PRESSING HANDS TOGETHER FLEXING CHEST AND PUSHING UPWARDS)

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

EXERCISE 7
PEC DECK CHEST FLYS SUPER SET WITHE EXERCISE 8

• SETS x 3
• REPS x 20 (2 SEC CONTRACTIONS EACH REP)
  
• REST x NONE
  

EXERCISE 8
ALTERNATING STANDING DB CHEST FLY (SQUEEZE UPPER CHEST)

• SETS x 3
• REPS x 20
  
• REST x 60 SEC
  

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