RSP Chiseled Phase 2: Day 21

A big, broad chest is a clear indicator that you lift. Today, build your reputation as a gym aficionado with this pec-pumping workout.

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Today's mission: Build that barrel chest. It's the second time you're hitting this muscle during this phase, but today you get to skip the cardio portion. That means you really need to give this workout your all.

By now, you're familiar with your numbers, what you lift, and what your true one-rep max (1RM) is. Don't sell yourself short. Remember, true strength isn't built without significant challenge.

Chest
Warm-up
1

Push-up

3 sets of 20 reps
Pushups Pushups

2

Bench press

5 sets of 5 reps at 85% 1RM, 1-2 min. rest between sets
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3

Incline bench press

5 sets of 5 reps at 85% 1RM, 1-2 min. rest between sets
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

4

Incline dumbbell press

5 sets of 5 reps at 85% 1RM, 1-2 min. rest between sets
Incline Dumbbell Press Incline Dumbbell Press

5

High-to-low cable cross-over

3 sets of 10 reps
High-to-low cable cross-over High-to-low cable cross-over

6

Lying dumbbell punch

2 sets to failure
Lying dumbbell punch Lying dumbbell punch


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