Heavy Chest Emphasis

DOWNLOADS/VIEWS: 0/184

RATING: 0 (FROM 0 JEFIT MEMBERS)

5 DAYS - General Fitness - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

Push-up drills:

Day 1, 3, 6:

1:00 Incline explosive push ups (hands push off surface)
1:00 Incline twisting
1:00 Incline Back slap
1:00 Incline elbow drive
1:00 Chest dips

Day 3 Second set

1:00 Legs raised push ups to fail, if fail, go to knees up to fail, if fail, go to standard push up
:30 Dips- 4 reps- Dip 1, dip 2, dip 3, Lower all the way, use legs to stand up, repeat
1:00 Flat push ups to fail, if fail, go to knees, if fail, go to Incline
:30 Repeat dips
1:00 Incline push ups to fail, if fail, go to knees- no fail for knees
:30 Repeat dips

Day 1 and 6- Floor bench presses should be done with two hands.
Day 4- When doing lat pull downs, do first set normally, for next set, lean back. Cable should be above for both, and both should be seated.

Day 3- First superset is dumbells only. Stand up, do twisting curls. Sit down, do twisting curls with back straight. Lay back, do more curls. Stand up, bend forward, do drag curls. No breaks.
For the second superset, first three should all be done with cables. Dips are done with hands at the side, pushing straight down with the cable.

Muay Thai days consist of stretching, 5 min shadowboxing warm up, minimum 20min heavy bag, and 20 min shadowboxing cool down.

Chest heavy 6 exercises, 55 mins

Push-Up	4x50 reps	rest: 0s
Single-Leg Bench Dip	1x50 reps	rest: 0s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 60s
Barbell One-Arm Floor Press	4x10 reps	rest: 60s
Cable Cross-Over	4x10 reps	rest: 60s

Muay Thai 1 exercises, 1 hr 1 min

Boxing

3x8 reps

rest: 60s

Chest Bodyweight/ Arms 16 exercises, 1 hr 14 mins

Push-Up	4x40 reps	rest: 0s
Single-Leg Bench Dip	1x50 reps	rest: 0s
Elevated Push-Up	1x50 reps	rest: 0s
Dip	4x10 reps	rest: 0s
Push-Up	1x50 reps	rest: 0s
Dip	1x12 reps	rest: 0s
Exercise Dome Push-Up	1x50 reps	rest: 0s
Dip	1x12 reps	rest: 0s
Dumbbell Rotational Curl	4x10 reps	rest: 0s
Dumbbell Seated Curl	4x10 reps	rest: 0s
Dumbbell Incline Curl	4x10 reps	rest: 0s
Barbell Bicep Drag Curl	4x8 reps	rest: 0s
Cable Tricep Pushdown (Rope)	4x10 reps	rest: 0s
Cable Rope High Pulley Tricep Extension	4x10 reps	rest: 0s
Dip	1x12 reps	rest: 0s
Dumbbell Seated Tricep Press	4x10 reps	rest: 0s

Back/Shoulders 9 exercises, 41 mins

Dumbbell Seated Bent-Over Reverse Fly	4x10 reps	rest: 0s
Dumbbell Lateral Raise	4x10 reps	rest: 0s
Cable Lat Pulldown (Wide Grip)	4x10 reps	rest: 0s
Cable Rope Deltoid Row	4x10 reps	rest: 0s
Cable Seated Row	4x10 reps	rest: 0s
Barbell Bent-Over Row	4x10 reps	rest: 0s
Dumbbell Seated Arnold Press	4x10 reps	rest: 0s
Dumbbell Shoulder Press	4x10 reps	rest: 0s
Dumbbell Shoulder Shrug	4x10 reps	rest: 0s

Muay Thai 1 exercises, 1 hr 1 min

Boxing

3x8 reps

rest: 60s

Chest heavy 6 exercises, 43 mins

Push-Up	4x50 reps	rest: 0s
Single-Leg Bench Dip	1x50 reps	rest: 0s
Dumbbell Bench Press	4x10 reps	rest: 60s
Dumbbell Incline Bench Press	4x10 reps	rest: 0s
Barbell One-Arm Floor Press	4x10 reps	rest: 0s
Cable Cross-Over	4x10 reps	rest: 0s