RSP Chiseled Phase 4: Day 45

Today's workout is a superset chest smash. Every rep is like a hammer, taking little chunks of fat off your frame.

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Because we're focused on burning fat, the plan today is to keep your heart rate elevated using supersets. The first three supersets pair a weighted exercise with a bodyweight movement. You'll end the workout with some cable work and more push-ups!

You think push-ups are easy? Just wait until you're on your fourth superset. You'll get a new appreciation for how difficult that little movement can be. Go heavy on the presses and move fast through the bodyweight exercises. Then, take a little rest (45 seconds) and do it over again!

Chest

Warm-up
1

Push-ups

to fatigue
Push-ups Push-ups

Superset
2

Bench press

4 sets of 8 reps
Bench press Bench press

Push-up

4 sets of 8 reps
Push-up Push-up

Superset
3
Incline dumbbell bench press Incline dumbbell bench press

Incline push-up

4 sets of 8 reps
Incline push-up Incline push-up

Superset
4

Machine decline press

4 sets of 10 reps
Machine decline press Machine decline press

Chest dip

4 sets of 10 reps
Chest dip Chest dip

Superset
5

High-to-low cable cross-over

3 sets of 12 reps
High-to-low cable cross-over High-to-low cable cross-over

Low-to-high cable cross-over

3 sets of 12 reps
Low-to-high cable cross-over Low-to-high cable cross-over

Superset
6

Dumbbell pull-over

3 sets of 12 reps
Dumbbell pull-over Dumbbell pull-over

Push-up

3 sets of 12 reps
Push-up Push-up


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