UPPER CHEST BLAST WORKOUT
4 WEEKs4 DAYs16 MOVESREADY
A PRE-PACKAGED CAMPAIGN OF PAIN. SPEEDRUN YOUR GAINS.
Designed to help promote growth in the upper chest this workout utilizes a new exercise I have been trying out for some time over the last few weeks. Try this out by supplementing one of your chest routines for a 4 week period.
WEEK 1
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Incline Bench Press V·04 | 4 | 12-15 |
| Incline Dumbbell Press V·18 | 3 | 12-15 |
| Cable Cross-Over Chest Press from Low Pulley V·03 | 3 | 15-20 |
| High-Pulley Cable Crossover V·02 | 3 | 15-20 |
| STAGE CLEAR! TOTAL VOLUME | 13 | 174–225 REPS |
WEEK 2
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Incline Bench Press V·04 | 4 | 12-15 |
| Incline Bench Press V·05 | 3 | 10-12 |
| Low-Pulley Cable Crossover V·05 | 3 | 12-15 |
| High-Pulley Cable Crossover V·02 | 3 | 12-15 |
| STAGE CLEAR! TOTAL VOLUME | 13 | 150–186 REPS |
WEEK 3
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Incline Bench Press V·04 | 4 | 8-10 |
| Incline Dumbbell Press V·18 | 3 | 8-10 |
| Low-Pulley Cable Crossover V·05 | 3 | 10-12 |
| High-Pulley Cable Crossover V·02 | 3 | 10-12 |
| STAGE CLEAR! TOTAL VOLUME | 13 | 116–142 REPS |
WEEK 4
| EXERCISE | SETS | REPETITION RANGE |
|---|---|---|
| Reverse-Grip Incline Bench Press V·04 | 4 | 6-8 |
| Incline Dumbbell Press V·18 | 3 | 6-8 |
| Low-Pulley Cable Crossover V·05 | 3 | 8-10 |
| High-Pulley Cable Crossover V·02 | 3 | 8-10 |
| STAGE CLEAR! TOTAL VOLUME | 13 | 90–116 REPS |