James Grage's Rewired 9-Week Fitness Trainer - Day 38 Chest

Your week of training is almost over. Make it past hump day with this fast, fun, and effective chest workout!

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Pressing movements like the dumbbell bench press are some of the best tools there are build sheer mass and overall strength. Just be sure to go heavy and push yourself to your limits.

A muscle group as prominent as your chest is simply too important to be trusted to machine-based training. Not only are free weights more efficient for putting on size and helping you follow through on a full range of motion, but they also incorporate stabilizing muscles that help keep your body strong and steady through intense contractions and strength work.

Day 38: 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.