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The Ultimate TRAINING DAY

SEASON 7 COMING 8.1.20

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UTD No.16 - CHEST

11/12/2019

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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

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!

INSTAGRAM HASHTAGS:  #NATTYNATION  #UltimateTrainingDay

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  • Home
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