RSP Chiseled Phase 3: Day 38

It's chest day again! You know what that means. Get under a barbell and push some weight.

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This is the last chest day of Phase 3. Next week, you'll be entering the shred portion of the trainer, so push yourself hard during today's hypertrophy workout.

Just like last week, you'll be spending a lot of time with the bench press today. For the first 6 sets, increase the weight each rep, until you reach a 6-rep max. For the last 4 sets, use 70 percent of your one-rep max weight.

By the time you get to the chest dips, you should be pumped and ready to finish off the day with 4 max reps. This means doing as many reps as possible until you absolutely can't do any more, taking a 60-second rest, and going to failure three more times.

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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