RSP Chiseled Phase 3: Day 31

Grab a bench and make yourself comfortable; you're going to be there for a while!

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I know, I know, Monday is supposed to be International Chest Day. But when you stay on point with your nutrition and supplements, and give your body what it needs for recovery, your training split can be flexible. During the Chiseled Trainer, any day can be chest day!

You'll be doing quite a few sets of bench press today. First, you'll do 6 sets of 6 reps, treating the first few sets like warm-ups and using the next few sets to build up to your 6RM. Next, you'll bench 4 more sets of 8 reps at 70 percent of your 1RM.

It's a lot of time doing bench-presses, but the amount of volume you push on days like today is what will build serious muscle. People will know you've been busting your ass—well, chest—in the gym.

Chest
Warm-up
1

Plyo push-up

30 reps
Plyo Push-up Plyo Push-up

2

Bench press

6 sets of 6 reps, add weight each set
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

3

Bench press

4 sets of 8 reps at 70% 1RM
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

4

Incline barbell press

4 sets of 8 reps
Barbell Incline Bench Press - Medium Grip Barbell Incline Bench Press - Medium Grip

5

Incline dumbbell press

4 sets of 10 reps
Incline Dumbbell Press Incline Dumbbell Press

6

Chest dip

4 sets of max reps
Chest dip Chest dip


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