Ultimate Chest

Ultimate Chest is the training plan that is going to give you a permanent chest pump, that will turn heads! No Man wants a flat chest, it is one of the body parts that gives us true presence.

If you have tried everything to build muscle in this region but have seen limited results, then look no further and Start the Ultimate Chest plan today.

Workout Summary

  • Men
  • Chest & Triceps
  • 6 Weeks
  • Fat Loss
  • Muscle Growth
  • Muscle Strength
  • Muscle Endurance
Session Duration
45-60 Minutes
Frequency Per Week
1 Day

Training Schedule

This training program should be implemented into a body split program.

Example

  • MON - Legs & Glutes
  • TUE - Back & Biceps
  • WED - Rest Day
  • THU - Chest & Triceps
  • FRI - Rest Day
  • SAT - Shoulders & Abs
  • SUN - Rest Day

Training Notes

For the best results always use a weight heavy enough to make your last rep feel impossible.

Warm-up program:

INTERVALS: 2MIN JOGGING / 30 sec running

TOTAL TIME: 10 MINUTES

equipment: TREADMILL

Main Session:

sets: 2 | reps: 18

exercise: 1

sets: 2 | reps: failure / drop set

exercise: 2

example set70kg x failure, 65kg x failure, 60kg x failure, 55kg x failure

rest: 60-90 seconds

sets: 3 | reps: 10

exercise: 3, 4, 5, 6, 7

TEMPO: 2:1:2:0

REST: 60-90 SECONDS

1) BARBELL BENCH PRESS (WARM UP)

2) BARBELL BENCH PRESS (DROP SET)

3) INCLINE BARBELL BENCH PRESS

4) INCLINE DUMBBELL FLYES

5) PUSH UPS – 3 x to failure

6) CABLE TRICEPS PUSHDOWN

7) TRICEPS DIPS – 3 x to failure

End Cardio:

jogginG

total time: 5 mINUTES

equipment: TREADMILL

Warm-up program:

INTERVALS: 2MIN JOGGING / 30 sec running

TOTAL TIME: 10 MINUTES

equipment: TREADMILL

Main Session:

sets: 2 | Reps: 20

exercise: 1

rest: 60 seconds

sets: 3 | reps: 12

exercises: 2, 3, 4, 5, 6

TEMPO: 2:0:2:0

REST: 60-90 SECONDS

1) BARBELL BENCH PRESS (WARM UP)

2) DUMBBELL BENCH PRESS

3) STANDING CABLE CROSSOVER

4) DUMBBELL PULLOVERS

5) INCLINE BARBELL BENCH PRESS

6) DUMBBELL TRICEPS KICKBACK

7) TRICEPS DIPS – 3 x to failure

End Cardio:

fast walking

incline: 7-10%

total time: 5 mINUTES

Equipment: treadmill

Warm-up program:

INTERVALS: 2MIN JOGGING / 30 sec running

TOTAL TIME: 10 MINUTES

equipment: TREADMILL

Main Session:

sets: 1 | Reps: 25

exercise: 1

rest: 60 seconds

sets: 3 | reps: failure / drop set

exercise: 2

example set70kg x failure, 65kg x failure, 60kg x failure, 55kg x failure

rest: 60-90 seconds

sets: 3 | reps: 10

exercises: 3, 4, 5, 6, 7

TEMPO: 2:0:2:0

REST: 60-90 SECONDS

1) BARBELL BENCH PRESS (WARM UP)

2) BARBELL BENCH PRESS (LIMITED DROP SET)

3) DECLINE BARBELL BENCH PRESS

4) DECLINE DUMBBELL FLYES

5) PUSH UPS

6) CABLE TRICEPS PUSHDOWN

7) TRICEPS DIPS

8) FOREARM PLANK – 1 x to failure

End Cardio:

jogginG

INCLINE: 3%

total time: 5min

equipment: treadmill

Warm-up program:

jogging

TOTAL TIME: 10 MINUTES

equipment: TREADMILL

Main Session:

sets: 3 | rEPS: 20

exercise: 1

rest: 60 seconds

sets: 3 | REPS: 8 (HEAVY)

eXERCISES: 2, 3, 4, 5

rest: 60-90 seconds

sets: 3 | REPS: 18

exercises: 6, 7, 8, 9

TEMPO: 2:0:2:0

REST: 60-90 SECONDS

1) BARBELL BENCH PRESS (WARM UP)

2) DECLINE BARBELL BENCH PRESS

3) STANDING CABLE CROSSOVER

4) FLAT BENCH DUMBBELL FLYES

5) INCLINE BARBELL BENCH PRESS

6) SKULL CRUSHERS (USE E-Z BAR)

7) TRICEPS DIPS

8) NARROW PUSHUPS

9) SIT UPS

End Cardio:

jogginG

incline: 5%

total time: 5min

equipment: TREADMILL

Warm-up program:

INTERVALS: 1MIN JOGGING / 1min running

TOTAL TIME: 10 MINUTES

equipment: TREADMILL

Main Session:

sets: 1 | reps: 20

exercise: 1

rest: 60 seconds

sets: 3 | reps: to failure / drop set

exercise: 2

example set70kg x failure, 65kg x failure, 60kg x failure, 55kg x failure

rest: 60-90 seconds

sets: 3 | reps: 10

exercises: 3, 4, 5, 6, , 7

TEMPO: 2:1:2:0

REST: 60-90 SECONDS

1) BARBELL BENCH PRESS (WARM UP)

2) INCLINE BARBELL BENCH PRESS (DROP SET)

3) INCLINE BARBELL BENCH PRESS

4) INCLINE DUMBBELL FLYES

5) STAGGERED PUSH UPS

6) OVERHEAD TRICEPS EXTENSIONS

7) TRICEPS DIPS

8) UP DOWN PLANK – 1 x to failure

End Cardio:

jogginG

incline: 4%

total time: 6 minutes

equipment: TREADMILL

Warm-up program:

INTERVALS: 1 MIN JOGGING / 1 min running

TOTAL TIME: 8 MINUTES

equipment: TREADMILL

Main Session:

sets: 2 | reps: 20

exercise: 1

rest: 60 seconds

sets: 4 | reps: 12

exercises: 2, 3, 4, 6, 7, 8

rest: 60 seconds

sets: 4 | reps: 12 / half reps

exercise: 5

how to do a half rep:-

(1) Lower the weight half way

(2) Return weight to starting position

TEMPO: 2:1:2:0

REST: 60 SECONDS

1) INCLINE BARBELL BENCH PRESS (WARM UP)

2) DECLINE BARBELL BENCH PRESS

3) UPWARD/ LOW CABLE CROSSOVER

4) DUMBBELL PULLOVERS

5) DECLINE DUMBBELL PRESS (Half Reps)

6) CABLE TRICEPS KICKBACK

7) TRICEPS DIPS

8) HANGING LEG RAISES or LYING LEG RAISES

End Cardio:

fast walk

incline: 7-10%

total time: 10 mINUTES

equipment: TREADMILL

Run.

Lift.

Live.