INTRO:
Developing a World Class Physique starts with the
right Training and Nutrition. The body can only
achieve what the mind sets it too.
That’s why we’ve formulated this Chest Routine to
educate you on how training properly with a specific
goal in mind, can get your body where you want
it to be.
We welcome you to our Chest Routine. Designed to
help you obtain the physique and fitness goals
you’ve always dreamed of. Hope you all learn
something from this Program and are able to take
it into the gym and make some serious GAINZ!!!
WEEK 1
ESTABLISH A BASE (BASIC MOVEMENTS)
Warm Up – 10 min Bicycle
Peck Deck – 3 Sets, x10-12 Reps
Flat Bench Press - 3 Sets, x8-10 Reps
Incline Dumbbell Press - 3 Sets, x8-10 Reps
Decline Press - 3 Sets, x8-10 Reps
Cable Flys - 3 Sets, x10-12 Reps
The Chest is made up of 2 muscles, the Pectorals Major
and Pectorals Minor. Its major function is bringing our
arms up and/or across our bodies. Training correctly will
help to shape and grow you chest accordingly. Our focus
is not merely on strength but on muscular development
and overall aesthetic growth.
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WEEK 2
CREATE A TOP SHELF CHEST (INCLINE)
Warm Up – 10 min Bicycle
Peck Deck – 3 Sets, x10-12 Reps
Flat Bench Press - 3 Sets, x8-10 Reps
Incline Dumbbell Press - 3 Sets, x8-10 Reps
Decline Press - 3 Sets, x8-10 Reps
Cable Flys - 3 Sets, x10-12 Reps
One of the most important factors in developing a
world-class chest is the focusing on Upper Pectoral
Development. Most men naturally will have a developed
Mid Chest; so creating the illusion of size comes from
adding muscle to the Top.
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WEEK 3
BUILDING ULTIMATE STRENGHT (DROP SET)
Warm Up – 10 min Bicycle
Incline Bench Press - 4 Sets, x8-10 Reps (Every
set Strip %40 off and complete as many more reps as
possible)
Incline Dumbbell Flys – 4 sets, x10-12 Reps
(Every set Strip %60 off and complete as many more reps
as possible)
Flat Bench Dumbbell Press – 4 Sets, x8-10 Reps
(Every set Strip %40 off and complete as many more reps
as possible)
Dropsets : Completing an exercise with a
specific amount of reps, then immediately
reducing the weight to complete another
specific amount of reps.
This is what is called as an Intensity Amplifier, adding on
to the intensity of the set to help stimulate muscle
growth and shock the central nervous system. The
theory behind it is training the body past failure so next
time it will be able handle a greater load, weight, and
rep range.
His Ultimate
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WEEK 4
PECK BLOW OUT! (SUPER SET)
Warm Up – 10 min Walking Incline Treadmill
Incline Bench Press, x8-10 Reps / Incline
Dumbbell Flys, x10-12 Reps – 4 Sets Total
Flat Bench Dumbbell Press, x8-10 Reps / Push
Ups, as many as you can get! – 4 Sets Total
Incline Dumbbell Press, x8-10 / Cable Cross Over,
as many as you can get! – 4 Sets
Supersets : Combining multiple exercises into
one continuous set.
This is what is called as an Intensity Amplifier, adding on
to the intensity of the set to help stimulate muscle
growth and shock the central nervous system. The
theory behind it is training the body past failure so next
time it will be able handle a greater load, weight, and
rep range.
His Ultimate
Fat Loss Stack
REACH YOUR FITNESS GOALS FASTER
WITH 1UPNUTRITION SUPPLEMENTATION
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FINAL WORKOUT WEEK 5
(COMBINING WHAT WE’VE LEARNED)
Warm Up – 10 min Bicycle
Peck Deck – 4 Sets, x10-12 Reps
Incline Dumbbell Press - 4 Sets, x8-10 Reps
(Every set Strip %40 off and complete as many more reps
as possible)
Incline Bench Press, x8-10 Reps / Flat Dumbbell
Fly’s, x10-12 Reps – 4 Sets
Cable Cross Over / Push Ups, as many as you
can get! – 4 Sets
Now that we’ve covered the basics, its time to add all
these exercises into our workout arsenal. Through the
combination of proper movements, target muscle
groups, and adding intensity amplifiers, we are able to
create the perfect conditions for muscle hypertrophy
and insane chest gains!!! Remember focus on working
the muscle and not the weight. Heavy weights build
mass, but lifting correctly will build a balanced
aesthetic physique.
His Ultimate
Fat Loss Stack
REACH YOUR FITNESS GOALS FASTER
WITH 1UPNUTRITION SUPPLEMENTATION
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EXAMPLE DIET / SUPPLEMENTS
AM FASTED CARDIO 20 MIN HEAT RATE 130BPM
MEAL 1 ME A L 4
1 Scoop Protein Powder (1Up 5oz Chicken breast
Nutrition) 1 ½ Cup White Rice
1 Full Egg 1 Cup Brocolli
3 Eggs White Take 1 Pro Test and 1 Pro
1 Banana Ripped
1 ½ Cup dry Oatmeal
Take 1 Pro Test and 1 Pro Ripped
ME A L 5
MEAL 2 5oz Chicken breast
7oz Normal potato
5oz Chicken breast 1 tbsp Coconut Oil
1 ½ Cup White Rice
1 tbsp Coconut Oil
1 Cup Brocolli ME A L 6
5oz White Fish
MEAL 3 7oz Normal potato
Green Salad
5oz Flank Steak
1 ½ Cup White Rice Before Bed take x2 Recharge
1 Cup Asparugas PM (On nights you cant sleep
well)
20 Min Before Training 1 Scoop
Pro Pump
Intra Workout 1 Scoop BCAAs
Post Workout 1 Scoop Protein
Powder (1Up Nutrition)
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DISCLAIMER
Always consult your physician before
beginning any exercise program. This
general information is not intended to
diagnose any medical condition or to replace
your healthcare professional. Consult with
your healthcare professional to design an
appropriate exercise prescription. If you
experience any pain or difficulty with
these exercises, stop and consult your
healthcare provider.
Exercise and proper diet are necessary to
achieve and maintain weight loss. Results
vary depending upon starting point, goals,
and effort.
TAKE YOUR
1UPNUTRITION
SUPPLEMENTS FOR FASTER
RESULTS AND RECOVERY
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