Chest Day (Time Under Tension)

Monday 2 December 

Working Set 1
Bench Press (Use Smith Machine if wanted/needed) (Increase Weight if possible)
Set 1
10 REPS
(Each Rep 5 seconds down, Explode Up)
Set 2
7 REPS
(Each Rep 5 seconds down, Explode Up)
Set 3
5 REPS
(Each Rep 5 seconds down, Explode Up)

Working Set 2
Flat Dumbbell Flys (Increase Weight Each Set)
Set 1
10 REPS
(Each Rep 5-7 seconds down, Explode Closed)
Set 2
7 REPS
(Each Rep 5-7 seconds down, Explode Closed)
Set 3
5 REPS
(Each Rep 5-7 seconds down, Explode Closed)

Working Set 3
Incline Dumbbell Press (Increase Weight Each set)
Set 1
15 REPS
(Each Rep 3-5 seconds down, Explode Up)
Set 2
12 REPS
(Each Rep 3-5 seconds down, Explode Up)
Set 3
10 REPS
(Each Rep 3-5 seconds down, Explode Up)

Working Set 4
Wide Grip Bench Press (Use Smith Machine if needed)
Set 1
10 REPS
(Each Rep 5 seconds down, Explode Up)
Set 2
7 REPS 
(Each Rep 5 seconds down, Explode Up)
Set 3
5 REPS
(Each Rep 5 seconds down, Explode Up)

Working Set 5
Standing Cable Flys (cables just below mid chest)
Set 1
15 REPS
(Each Rep 5-7 seconds extending, Explode Closed)
Set 2
12 REPS
(Each Rep 5-7 seconds extending, Explode Closed)
Set 3
7 REPS
(Each Rep 5-7 seconds extending, Explode Closed)

Working Set 6
Push Ups
Set 1
10 REPS
(3 sec hold at bottom, Explode Up)
Set 2
10 REPS
(3 sec hold at bottom, Explode Up)
Set 3
10 REPS
(3 sec hold at bottom, Explode Up)

Weighted Sit Ups
Set 1
30 REPS
Set 2
30 REPS
Set 3
30 REPS
Cool Down
15-20 Minute Walk 2.5-3.0 Pace Treadmill


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