OFF SEASON WORKOUTS / CHEST
High-Rep Chest Blast
Today’s goal is all about volume—medium weight, high reps, and relentless focus. This workout is designed to annihilate the chest and triceps, building endurance and pushing your limits. Get ready to feel the burn and chase the pump!
WarmupSuperset 1Superset 2Superset 3Superset 4+2 more
SECTIONS
7
BLOCKS
EXERCISES
16
MOVEMENTS
TOTAL SETS
48
~75' EST.
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00
● WARMUP
Warmup
EXERCISES
3
TOTAL SETS
9
01
Pushup ladder wide to close
02
Cable flies high low, isometric hold SS
03
Pushup chest rockers slow
B
● SUPERSET
Superset 1
EXERCISES
2
TOTAL SETS
6
A13 SETS
Machine flies
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A23 SETS
Dumbell Flies
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C
● SUPERSET
Superset 2
EXERCISES
2
TOTAL SETS
6
A13 SETS
Machine flies
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A23 SETS
Dumbell Flies
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D
● SUPERSET
Superset 3
EXERCISES
3
TOTAL SETS
9
A13 SETS
Dumbell Pullover
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A23 SETS
Single Dumbell Press
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A33 SETS
Rope Chest Pull Down
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E
● SUPERSET
Superset 4
EXERCISES
3
TOTAL SETS
9
A13 SETS
Decline Bench Press
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A23 SETS
Decline pushups on bar reverse grip
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A33 SETS
Dips
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F
● SUPERSET
Superset 5
EXERCISES
1
TOTAL SETS
3
A13 SETS
Flat Bench Press
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G
● STRAIGHT SETS
Finisher
EXERCISES
2
TOTAL SETS
6
G13 SETS
Pushups to Failure
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G23 SETS
Stretch
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