UTD No.6 - CHEST

MUSCLE:  CHEST
EXERCISES:  7

EXERCISE 1
CHEST PRESS MACHINE

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

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

• SETS x 3
• REPS x  5/10, 4/10, 3/10
• REST x NONE

EXERCISE 3
WIDE GRIP STRAIGHT BAR CHEST PRESS (USE A PRE LOADED FIXED STRAIGHT BAR, HOLDING ON THE OUTSIDE OUT THE WEIGHTS, NOT ON THE BAR ITSELF)

• SETS x 3
• REPS x 20
• REST x 120 SEC

EXERCISE 4
DECLINE BENCH PRESS/TRIPLE SET (NON DROP SET, WEIGHT REMAINS THE SAME DURING EACH 3 SET SEQUENCE)

• SETS x 3
• REPS x 10/8/6, 8/6/4, 6/4/2 (15 SEC BETWEEN SETS)
• REST x 90 SEC

EXERCISE 5
INCLINE BENCH PRESS SUPER SET WITH EXERCISE 6

• SETS x 3
• REPS x 12
• REST x NONE

EXERCISE 6
STANDING DB CHEST FLY/FLEX (WHILE STANDING, HOLD DB IN EACH HAND, PUSHING THEM IN FRONT OF YOU HOLDING DB TOGETHER FOR 2 SEC)

• SETS x 3
• REPS x 30
• REST x 90 SEC

EXERCISE 7
CABLE CHEST FLYS (LOW CABLE)

• SETS x 3
• REPS x 30
• REST x 30 SEC
  

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