body beast Day 7 Chest

body beast Day 7 Chest

Day 7: Build: Chest/Tris.

  • Length: about 42 minutes
  • Equipment needed: Bench or stability ball (I chose the bench), chair, dumbbells, or bands.

WARM UP:

  • 10 close hand push ups
  • 10 mid hand push ups
  • 10 wide hand push ups

CHEST

  • Round 1: 15 reps – bench-press – 155 lb
  • Round 2: increase weight: 12 reps (quicker tempo) – 165 lb
  • Drop set: increase weight: 8 reps (slower tempo)-  175 lb
  • Drop set 2 (switch weights fast): decrease weight: 8 reps – 135 lb

keep hydrated, drink water.

Flyes/Incline Dumbbell Press

  • Round 1 Chest flyes: 15 reps – 15  lb
  • Round 1 Incline dumbbell press: 15 reps – 45 lb
  • Round 2: Chest flyes: 12 reps – 20 lb
  • Round 2: Incline dumbbell press: 12 reps – 50 lb
  • Round 3: Chest flyes: 8 reps – 25 lb
  • Round 3: Incline dumbbell press: 8 reps – 55 lb
  • Drop Set incline dumbbell press: decrease weight: 8 reps – 30 lb

Close Grip Press/Partial Chest Fly/Decline Push-Up (keep hydrated, drink water)

  • Round 1 Close grip press (dumbbells together): 15 reps – 45 lb
  • Round 1 Partial Chest Fly: 15 reps  – 20 lb
  • Round 1 Decline push-up: 15 reps
  • Round 2: Close grip press: increase weight: 12 reps – 50 lb
  • Round 2: Partial fly: increase weight: 12 reps – 25 lb
  • Round 2: Decline push-up: maximum reps – 12 reps
  • Round 3: Close grip press: increase weight: 8 reps – 55 lb
  • Round 3: Partial Chest Fly: increase weight: 8 reps – 30 lb
  • Round 3: Decline push-ups – 8 reps 

decline push ups

Close Grip Dumbbell Press-3

dumbbell-fly

TRICEPS (don’t like skull crushers cause too much tension on elbows)

  • Round 1: 15 reps – TRICEPS EXTENSION MACHINE – 66 lbs
  • Round 2: increase weight: 12 reps – 77 lbs
  • Round 3: increase weight: 8 reps – 88 lbs
  • Drop set round 3: decrease weight: 8 reps – 55 lbs

Single Arm Kickback/Close Push-Ups (keep hydrated, drink water)

  • Round 1: Single Arm Kickbacks: 15 reps – 20 lbs
  • Round 1: Close push-ups: 15 reps (on knees, i’m burned out by now)
  • Round 2 Kickbacks: increase weight: 12 reps – 25 lbs
  • Round 2: Close push-ups: 12 reps
  • Round 3: Kickbacks: increase weight: 8 reps – 30 lbs
  • Kickbacks drop set: decrease weight: 8 reps  – 15 lbs
  • Round 3: Close push-ups: 8 reps

Bench Dips: 30 dips

bench-dip

I updated this section

  • Stomach In & Outs: 30 reps 3 sets

in and outs

  • reverse crunches – not required 20 reps 3 sets
  • 20 side sit ups on each side – not required 3 sets

After workout: stretch as much as possible.

I took a recovery drink with 20 grams of protein powder.

Day 7 photo

 

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