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Along with the arms, the chest is a muscle group where many lifters will resort to tricks, new workouts, and extra onslaughts of volume just to gain an extra inch. The Rewired trainer takes a different approach: sticking to a reasonable workload of proven movements, giving you the opportunity to make each movement as intense and effective as possible.
After today’s workout, take out the measuring tape and see how your chest development has changed over the last nine weeks. Likewise, how has your bench press progressed over that time? Put those numbers down in your Bodyspace account or whatever you’ve been using to track your progress.
Then think about what your goals might be once this week is over. Do you want to add more mass, up the volume, or maybe focus on strength for a period? Whatever you choose, your time with Rewired has put you in a better place to achieve it.
Morning: HIIT Cardio Circuit (3 rounds)
![Burpees]()
![Burpees]()
Burpees
20 reps![Jumping Jacks]()
Jumping Jacks
75 reps![High Knees]()
![High Knees]()
High Knees
50 reps![Elliptical Trainer]()
![Elliptical Trainer]()
Elliptical Trainer
5 minutes at 60-65%
Evening: Chest
Rest: 30-60 sec between supersets and trisets
-
Cardio Warm-up
![Jogging-Treadmill]()
![Jogging-Treadmill]()
Jogging – Treadmill
5 minutes, 55-60%-
Warm-up Superset
![Isometric Wipers]()
![Isometric Wipers]()
Isometric Wipers
1 set of 20 reps![Push Up to Side Plank]()
![Push Up to Side Plank]()
Push-Up to Side Plank
1 set of 20 reps (10 each side)-
Superset
![Cable Crossover]()
![Cable Crossover]()
Cable Crossover
3 sets of 10 reps![Barbell Bench Press - Medium Grip]()
![Barbell Bench Press - Medium Grip]()
Bench Press
3 sets of 10 reps, dropset each set for 4-6 reps-
Tri-set
![Incline Dumbbell Flyes]()
![Incline Dumbbell Flyes]()
Incline Dumbbell Flye
3 sets of 15, 12, 10 reps![Incline Dumbbell Press]()
![Incline Dumbbell Press]()
Incline Dumbbell Press
3 sets of 15, 12, 10 reps![Dips - Chest Version]()
![Dips - Chest Version]()
Dips
3 sets of 15, 12, 10 reps
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