WEEK 3 - DAY 1 (MONDAY) CHEST & CALVES

**NOTE THAT EVERY EXERCISE NEEDS TO BE DONE WITH 2 WARM UP SETS VERY LIGHT AND FOR 15 REPS**

** EACH REPETITION SHOULD BE AROUND 2-3 SECS UP AND THE SAME DOWN (MUSCLE UNDER TENSION) AND THE REST INBETWEEN EACH SET  45 SECONDS**

• THIS WEEK WILL INVOLVE SOME PRE-EXHAUST TRAINING AND DROP SETS
• THIS WILL INVOLVE WHERE MARKED "DROPSET" TO ON THE FINAL WORKING SET, LIFT OT FAILURE AND REDUCE THE WEIGHT 20% AND WITH NO REST, GO TO FAILURE FOR  3 COMPLETE DROPSETS ( for more information on drop sets click here - Dropsets - X Fam Unity )

WARM UP AS PER VIDEO

FREE WEIGHT (INCLINE) OR MACHINE FLYS TO PRE-EXHAUST INCLINE DUMBELL PRESS (PRE EXHAUSET)

FLYS - 1 SET OF 15 REPS THEN STRAIGHT TO INCLINE DB PRESS - 1 SET OF 10 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

FLYS 1 SET OF 12-15 REPS TO FAILURE THEN STRAIGHT TO INCLINE DB PRESS - 1 SET OF 8-10 REPS TO FAILURE

INCREASE THE WEIGHT

FLYS 1 SET OF 10 REPS TO FAILURE THEN STRAIGHT TO INCLINE DB PRESS - 1 SET OF 8-10 REPS TO FAILURE

FLYS 1 SET OF 6-8 REPS TO FAILURE THEN STRAIGHT TO INCLINE DB PRESS - 1 SET OF 4-8 REPS TP FAILURE

**MACHINE CHEST PRESS IS THE BEST FOR DROPSETS** (CAN DO FLAT BENCH BUT WILL NEED A SPOTTER) (DROPSET ON THE LAST WORKING SET)

1 SET OF 15 REPS TO NEAR FAILURE (KEEPING 45 - 60 SECONDS REST UNTIL LAST WORKING SET)

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 8-12 REPS TO FAILURE

1 FINAL DROPSET OF 6-8 REPS TO FAILURE

THEN WITH NO REST DECREASE THE WEIGHTS SLIGHTLY

6-8 REPS

DECREASE THE WEIGHT AGAIN

4-8 REPS

AND FINALLY DECREASE THE WEIGHT AND GO TO COMPLETE FAILURE.

DIPS (7 SECONDS REST IN-BETWEEN SETS)

1 SET OF 15 REPS TO FAILURE

1 SET OF 10-12 REPS TO FAILURE

1 SET OF 6-8 REPS TO FAILURE

1 FINAL SET OF 2-6 REPS TO FAILURE

SEATED CALF RAISE ** PLEASE MIX SETS WITH INWARD HEELS AND OUTWARD HEELS (WITH A DROPSET ON LAST WORKING SET)

1 SET OF 20 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

1 SET OF 15-20 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

1 FINAL DROPSET ALL TO FAILURE (SEE DROPS SETS FOR INFORMATION)

STANDING CALF RAISE OR ON A LEG PRESS 

1 SET OF 20 REPS TO NEAR FAILURE

INCREASE THE WEIGHT

1 SET OF 15-20 REPS TO FAILURE

INCREASE THE WEIGHT

1 SET OF 12-15 REPS TO FAILURE

1 FINAL DROPSET ALL TO FAILURE (SEE DROPS SETS FOR INFORMATION)

5-10 MIN COOL DOWN AS PER VIDEO