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The 30-day Muscle-Jolting, No-Burnout Strength Plan

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Routine

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Chest

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 9

TRX Flye

Equipment
TRX
Sets
3
Reps
10
Rest
30 sec
Equipment
Barbell, Bench
Sets
5
Reps
8*
Rest
10 sec/2 min*
*Perform sets as 4 clusters of 2 reps, resting 10 sec between clusters and 2 min between sets.
Equipment
Barbell, Bench
Sets
5
Reps
12*
Rest
15 sec/2 min
*Perform sets as 6 clusters of 2 reps, resting 15 sec between clusters and 2 min between sets.
Exercise 5 of 9

General Pushup

Equipment
No Equipment
Sets
3
Reps
8-10
Rest
45 sec
Exercise 6 of 9

Dumbbell Flye

Equipment
Bench, Dumbbells
Sets
3
Reps
10
Rest
45 sec
Perform with kettlebells instead of dumbbells if you have access to them.
Exercise 7 of 9

Cable Chest Press

Equipment
Cable Machine
Sets
3
Reps
10
Rest
45 sec
Exercise 8 of 9

TRX Oblique Swing

Equipment
TRX
Sets
3
Reps
10
Rest
--
Exercise 9 of 9

Bicycle Crunch

Equipment
No Equipment
Sets
3
Reps
10
Rest
45 sec
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