James Grage's Rewired 9-Week Fitness Trainer - Day 31 Chest

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With this workout, you'll push yourself past the standard push-up. A warm-up of isometric wipers and push-ups-to-side-planks will prime your body for the barrage of supersets and trisets to follow.



All of the exercises play into each other. Bench presses are a peerless upper-body strength builder, while cable crossovers and flyes will help you carve muscle tone to match. Look like an athlete and live like one!



Morning

• Steady-State Cardio
  
  30 minutes, 65-70%


• Evening


• Cardio Warm-up Treadmill Jog
  
  5 minutes, 55-60%


• Warm-Up Superset


• Isometric Wiper
  
  1 set of 20 reps


• Push-Up to Side Plank
  
  1 set of 20 reps (10 each side)


• Superset


• Bench Press
  
  3 sets of 15, 12, 10 reps


• Cable Cross-Over
  
  3 sets of 15, 12, 10 reps


• Triset


• Incline Press
  
  3 sets of 15, 12, 10 reps


• Incline Dumbbell Flyes
  
  3 sets of 15, 12, 10 reps


• Dip
  
  3 sets of 15, 12, 10 reps

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About The Author



James Grage is the Co-Founder and Vice President of BPI Sports. He started training at age 15 and built an impressive body for sports.

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