Chest Shredder 3

Chest Destroyer
Chest Destroyer

It’s the last workout of week three…and it’s Chest Day!  Get ready to get a monster chest pump as you superset your way through this exhausting workout.  You will finish up with triceps, which should already been pumped up from your chest workout.  Always give it your 110% and be sure to keep active on your two days off.  Whether it be taking the dog for a walk, doing some light cardio or playing football with your kids, it’s good to do some kind of activity each day.  Now let’s get that chest pumped!

SUPERSET
INCLINE DUMBBELL CHEST PRESS
4 sets of 25,20,15,10 reps
MACHINE FLYES
4 sets of 25,20,15,10 reps

SUPERSET
DUMBBELL CHEST PRESS
4 sets of 25,20,15,10 reps
PUSHUPS
4 sets of 25,20,15,10 reps

KNEELING LANDMINE PRESS
4 sets of 25,20,15,10 reps
CABLE FLYES
4 sets of 25,20,15,10 reps

TRICEPS

SUPERSET
TRICEP PUSHDOWNS W/ROPE ATTACHMENT
4 sets of 25,20,15,10 reps
OVERHEAD TRICEP EXTENSIONS W/ROPE ATTACHMENT
4 sets of 25,20,15,10 reps

SUPERSET
MACHINE TRICEP PUSHDOWNS
4 sets of 25,20,15,10 reps
DIPS
4 sets of 25,20,15,10 reps

CALVES
(After each set, do bodyweight standing calf raises to failure on each leg)
SEATED CALF RAISES
4 sets of 50,25,15,10
STANDING CALF RAISES
4 sets of 50,25,15,10 reps
ROTARY CALF RAISES
4 sets of 50,25,15,10 reps

CARDIO
10 MINUTES HIIT CARDIO
Intervals of 40 seconds low intensity, 40 seconds high intensity

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