Heavy Chest Emphasis
General
Advanced
Body
Plan Details
The Heavy Chest Emphasis routine by MichaelSenders is a 6 day workout plan. It is an advanced level plan to achieve general fitness goals.
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.
Routine detail
Mon
Chest heavy
Est. 56 min
6 exercises
Push-Up
4 Sets x 50 Reps
Single-Leg Bench Dip
1 Set x 50 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell One-Arm Floor Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Tue
Muay Thai
Est. 62 min
1 exercise
Boxing
3 Sets
Wed
Chest Bodyweight/ Arms
Est. 75 min
16 exercises
Push-Up
4 Sets x 40 Reps
Single-Leg Bench Dip
1 Set x 50 Reps
Elevated Push-Up
1 Set x 50 Reps
Dip
4 Sets x 10 Reps
Push-Up
1 Set x 50 Reps
Dip
1 Set x 12 Reps
Exercise Dome Push-Up
1 Set x 50 Reps
Dip
1 Set x 12 Reps
Dumbbell Rotational Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Incline Curl
4 Sets x 10 Reps
Barbell Bicep Drag Curl
4 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
4 Sets x 10 Reps
Cable Rope High Pulley Tricep Extension
4 Sets x 10 Reps
Dip
1 Set x 12 Reps
Dumbbell Seated Tricep Press
4 Sets x 10 Reps
Thu
Back/Shoulders
Est. 42 min
9 exercises
Dumbbell Seated Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Rope Deltoid Row
4 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Dumbbell Seated Arnold Press
4 Sets x 10 Reps
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Shoulder Shrug
4 Sets x 10 Reps
Fri
Muay Thai
Est. 62 min
1 exercise
Boxing
3 Sets
Sat
Chest heavy
Est. 44 min
6 exercises
Push-Up
4 Sets x 50 Reps
Single-Leg Bench Dip
1 Set x 50 Reps
Dumbbell Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
4 Sets x 10 Reps
Barbell One-Arm Floor Press
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
