CHEST DAY (Dropsets)

Thursday 31 OCTOBER

Warm Up
Push Ups
Set 1 5 REPS Wide Grip
Set 2 5 REPS Close Grip
Set 3 5 REPS Wide Grip
Set 4 5 REPS Close Grip

Working Set 1
Dumbbell Flat Bench Press
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 2
Dumbbell Flys
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 3
Dumbbell Incline Press
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 4
Dumbbell Incline Flys
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 5
Cable Crossovers
Set 1
30 REPS (15 Ea Arm)
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS (15 Ea Arm)
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS (15 Ea Arm)
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Working Set 6
Fly Machine
Set 1
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 2
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)
Set 3
30 REPS
(10 reps, drop weight, 10 reps, drop weight, 10 reps)

Planks
Set 1
30 Sec
Set 2
30 Sec
Set 3
30 Sec

Cool Down
15-20 Minute Walk 2.5-3.0 Pace (Treadmill at a slight incline)


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