UTD No.16 - CHEST

MUSCLE:  CHEST
EXERCISES:  7

EXERCISE 1
CHEST PRESS MACHINE WITH DROP SET X 3 (LAST DROP SET IN SEQUENCE SINGLE ARM)

• SETS x 3
• REPS x 30/30/15, 20/20/10, 10/10/5
  
• REST x 90 SEC
  

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

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

EXERCISE 3
INCLINE DB FLYS

• SETS x 3
  
• REPS x 24, 20, 16
  
• REST x 120 SEC
  

EXERCISE 4
DECLINE BENCH PRESS WITH DROP SET

• SETS x 3
• REPS x 10/10 (3 SEC NEGATIVES WITH PAUSE AT CHEST ON DROP)
  
• REST x NONE

EXERCISE 5
SEATED CABLE CHEST PRESS WITH DROP SET X 3

• SETS x 3
• REPS x 20/20/20, 15/15/15, 10/10/10
  
• REST x 90 SEC

EXERCISE 6
HAMMER STRENGTH INCLINE CHEST PRESS

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

EXERCISE 7
LOW PULLEY CHEST FLYS WITH DROP SET

• SETS x 3
• REPS x 30/30 (2 SEC CONTRACTIONS ON DROP SET)
  
• REST x NONE

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