MuscleTech Rise And Grind: Week 3, Day 15

Kick off week 3 in the Rise & Grind training program with chest day. Time to start adding some pounds to the bar!

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You've completed the first two weeks of the Rise & Grind Trainer. Well done! Take a few minutes to savor the work you've put in thus far and establish what you'd still like to achieve.

This week, concentrate on creating good habits. Choose actions you know you can perform every day without fail. Make those actions priorities and continue with them for the next month.

This week, we're dropping the reps and adding some weight. We're also resting a little less. These changes are going to increase the intensity of your workouts. You should leave the gym feeling pretty spent.

Week 3 Video: Cultivate Habits

Day 15: Chest
1

Bench Press

4 sets of 10, 8, 8, 6 reps (increase weight each set)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

2

Incline Dumbbell Press

4 sets of 10, 8, 8, 6 reps (increase weight each set)
Incline Dumbbell Press Incline Dumbbell Press

3

Dumbbell Chest Press

4 sets of 10, 8, 8, 6 reps (increase weight each set)
Dumbbell Bench Press Dumbbell Bench Press

4

Dumbbell chest fly

4 sets of 10, 8, 8, 6 reps (increase weight each set)
Dumbbell Flyes Dumbbell Flyes

5

Press Sit-Up

4 sets of 10 reps
Press Sit-Up Press Sit-Up


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