RSP Chiseled Phase 1: Day 11

It may not be Monday, but it's still chest day. Pec-destruction, here we come!

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After doing 60 minutes of cardio, don't forget to hit those abs. Each exercise will hit different parts of your abs. The decline crunch will work your upper abs, the hanging leg raise will work your lower abs, and the Russian twists will work your obliques. These three exercises are the perfect recipe for 3-D abs!

In the afternoon, make sure you're prepared for another tough chest workout. You're going to need energy to finish it, so make sure you eat 1-2 hours before you train.

A.M. Workout Steady-State Cardio and Abs

Steady-State Cardio and Abs
Steady-State Cardio
1
Jogging-Treadmill Jogging-Treadmill

Abs
2

Decline crunch

4 sets of 20 reps
Decline Crunch Decline Crunch

3

Hanging leg raise

4 sets of max reps
Hanging Leg Raise Hanging Leg Raise

4

Decline Russian twist

4 sets of 20 reps
Decline Russian twist Decline Russian twist


P.M. Workout Chest

Chest
Warm-up
1

Push-up

100 reps
Push-up Push-up

2

Incline bench press

3 triple dropsets of 8-10 reps, 60 sec. rest between dropsets
Incline bench press Incline bench press

3

Dumbbell bench press

3 triple dropsets of 8-10 reps, 60 sec. rest between dropsets
Dumbbell Bench Press Dumbbell Bench Press

4

Decline bench press

3 triple dropsets of 8-10 reps, rest 60 sec. rest between dropsets
Decline Barbell Bench Press Decline Barbell Bench Press

5

Low-to-high cable cross-over

4 sets of 12 reps, 30 sec. rest between dropsets
Low-to-high cable cross-over Low-to-high cable cross-over

6

High-to-low cable cross-over

4 sets of 12 reps, 30 sec. rest between dropsets
High-to-low cable cross-over High-to-low cable cross-over

Finisher
7

Push-up

to failure
Push-up Push-up


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