James Grage's Rewired 9-Week Fitness Trainer - Day 24 Chest

International chest day is no longer reserved for Monday! Use today to carve out a We 'Mirin-worthy chest.

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Today, your pecs take priority. Warm up with bodyweight supersets, then continue on to push-ups and incline dumbbell flyes. The triset of presses, flies, and dips will fill those muscles with blood and give you a huge pump.

Looking to develop a more prominent chest shelf? Angling the bench for incline dumbbell flies will stress the upper portion of your chest, helping to create those pecs that pop.

Day 24: Chest
Morning
1

Steady-State Cardio

30 mins, 65-70%
Jogging-Treadmill Jogging-Treadmill

Evening
2

Cardio Warm-up

5 mins, 55-60%
Jogging-Treadmill Jogging-Treadmill

Warm-up superset
3

Isometric Wipers

1 set of 20 reps
Isometric Wipers Isometric Wipers

Push Up to Side Plank

1 set of 20 reps (10 each side)
Push Up to Side Plank Push Up to Side Plank

superset
4

Barbell Bench Press - Medium Grip

3 sets of 15, 12, 10 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

Cable Crossover

3 sets of 15, 12, 10 reps
Cable Crossover Cable Crossover

triset
5

Incline PRess

3 sets of 15, 12, 10 reps
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

Incline Dumbbell Flyes

3 sets of 15, 12, 10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Dips - Chest Version

3 sets of 15, 12, 10 reps
Dips - Chest Version Dips - Chest Version


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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.