Chest Day! Be Preppared for the Pump!

Its the weekend and maybe you already hit chest this week. That's ok, here is a different take on pressing that will give you an incredible pump and push your limits!

Part 1:

Warm Up:

10 Minute Cardio warm up. Nothing too intense here. Pick a moderate pace.

4 Rounds through the following superset

  • Push Up (10-25 reps)
  • Pull Up(5-10 reps)

Part 2:

Working:

Each superset, you will do 5 rounds while staying in the 8-15 rep range

 

  1. Flat Barbell Bench Press
  2. Body Weight Dips

 

  1. Incline Dumbbell Press
  2. Body Weight Pushup

 

  1. Cable Chest Fly
  2. Close Grip Incline Barbell Chest Press

 

  1. Incline Dumbbell Chest Fly
  2. Reverse Grip Flat Bench Press

Part 3:

Burnout. Pair these two exercises and perform 20,18,16,14,12 reps descending. You will hop between the two exercises while performing these rep ranges.

  1.  Cable Rope Tricep Pushdown
  2. Cable Rope Tricep Overhead Extension

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Matt BeardComment