Chest Shredder 4

Chest Destroyer
Chest Destroyer

You are on the last workout of week four, that is if you are following the 12 Week Muscle Confusion Trainer.  If you just randomly picked out this workout, it’s gonna be a crazy one.  Week five is going to be a lot different than the previous four weeks, so get ready for change.  In the meantime, this workout is a killer and your pecs will be pumped to the max.  No more than one minute between sets, and full concentration on each and every rep.  Put your phone away (unless you are following this on your phone) and quit checking out the girls while your working out.  Put EVERYTHING you have into this and every workout.  Maximum concentration and effort will lead to maximum results.  Get ready….let’s do it!

SUPERSET
INCLINE CHEST PRESS MACHINE
5 sets of 20,15,12,10,5 reps
PECK DEC FLYES
5 sets of 40,30,20,10,5 reps

SUPERSET
LYING CHEST PRESS
5 sets of 20,15,12,10,5 reps
PUSHUPS
4 sets to failure

KNEELING LANDMINE PRESS
4 sets of 20,15,12,10 reps
SVEND PRESS
4 sets of 20,15,12,10 reps

TRICEPS
SMITH MACHINE CLOSE GRIP BENCH PRESS
4 sets of 20,15,12,8 reps

OVERHEAD DUMBBELL TRICEP EXTENSIONS
5 DROPSETS of 15,12,10,10,8 reps (No rest between dropsets)

TRICEP PUSHDOWNS W/ROPE
5 DROPSETS of 15,12,10,10,8 reps (No rest between dropsets)

DIPS
4 sets to failure

CALVES
** After each set of calves, do bodyweight standing calf raises to failure on each leg
SEATED CALF RAISES
3 sets of 25 reps
STANDING CALF RAISES
3 sets of 25 reps
ROTARY CALF RAISES
3 sets of 25 reps

No votes yet.
Please wait...