UEX Chest Routine - Week- 1-2

Welcome to your 4 single muscle group split!

Make sure to properly follow the supersets & rest between 15-20 seconds inbetween the exercises. After you are done with a superset, rest approx 50-
70 seconds depending how you feel. For isolated exercise that aren't in any supersets, rest the time that they are prescribed as. Once you are finished
with any isolated exercise or superset group, rest about 60-70 seconds as well.

Don't forget to do a quick warmup and short cardio session before & after your workout to prevent any injury! ( treadmill, exercise bike..etc)

The main goal is that you lift with a moderate intensity/tempo to get the most out of each exercise. Try to push yourself through and dont forget about
proper form!

These routines are generally more fitting for advanced level but you can easily adjust it to your level by simply decreasing the set and of course lifting
with lghter weight. I still recommend not resting too long otherwise your whole routine will go to waste.

Remember to not lift very light weights! It's better to do less reps with a more heavier weight than doing more sets with light weight.

THE LAST REP IS THE MOST IMPORTANT ONE!

Some plans also have a special ''quadruple'' set which is simmilar to a tri-set but more intense and has 2 exercises that you repeat. Resting times are
simmilar as to regular supersets.

TILL FAIL = Till failiure set

PO = Progressive Overload

If you have any additional questions, do not hesitate to message me on Instagram @jasaoslaj.

Good luck!

*P.S. With progressive overload exercises you increase the weight thats being lifted every new set. The rep range with the lighter weight should be a
bit higher than whats currently prescribed. Once youre on the 3rd and 4th set, you can try and do the prescribed amount( approx 8-9) with above
average intensity. MAKE SURE THE STARTING WEIGHT ISN'T TOO LIGHT UNLESS YOU'RE A BEGINNER,

With the exercises that dont have PO prescribed, make sure your weight throughout the sets is more on the ''heavy'' side! As long as it gets you that
burning sensation and exhausts your muscle group! Dont forget about maintaining proper form and moderate intensity so you dont get injured. The
amount of reps written under each PO is the average amount you should be lifting. You can do 2-3 more reps in the first 2 sets when you're not lifting
AS heavy as you are in the last 2. With the last 2 sets, try and keep the reps as prescribed with moderate intensity for the best pump/effect.

Also try not to rest for too long between the superset groups otherwise you wont get that proper pump & the whole routine wouldnt be as benefitial.

IF YOU ARE A BEGINNER, SIMPLY LOWER THE SETS AND TAKE MORE REST BETWEEN THE EXERCISES WHILE LIFTING LIGHTER WEIGHT
WITH MODERATE INTENSITY!

Quick summary
1.) Dont lift too light while focusing on more reps.
2.) Dont lift with small intensity/tempo. Keep it moderate while maintaining proper form
3.) Last rep means the most. The more you push yourself, the better the outcome will be.
4.) Take appropriate rest times. Injury is never good news. Whats prescribed is the ''hardest'' version so dont be discouraged if you need more rest.

UEX Chest Routine - Week- 1-2

Regular workout Created by Jasa Oslaj on Today, last updated on Today.

est. 53 minutes

Equipment

Barbell Cable Dumbbell Machine

Instructions

Welcome to your 4 single muscle group split!

Make sure to properly follow the supersets & rest between 15-20 seconds inbetween the exercises. After you are done
with a superset, rest approx 50-70 seconds depending how you feel. For isolated exercise that aren't in any supersets,
rest the time that they are prescribed as. Once you are finished with any isolated exercise or superset group, rest
about 60-70 seconds as well.

Don't forget to do a quick warmup and short cardio session before & after your workout to prevent any injury! (
treadmill, exercise bike..etc)

The main goal is that you lift with a moderate intensity/tempo to get the most out of each exercise. Try to push yourself
through and dont forget about proper form!

These routines are generally more fitting for advanced level but you can easily adjust it to your level by simply
decreasing the set and of course lifting with lghter weight. I still recommend not resting too long otherwise your whole
routine will go to waste.

Remember to not lift very light weights! It's better to do less reps with a more heavier weight than doing more sets with
light weight.

THE LAST REP IS THE MOST IMPORTANT ONE!

Some plans also have a special ''quadruple'' set which is simmilar to a tri-set but more intense and has 2 exercises
that you repeat. Resting times are simmilar as to regular supersets.

TILL FAIL = Till failiure set

PO = Progressive Overload

If you have any additional questions, do not hesitate to message me on Instagram @jasaoslaj.

Good luck!

*P.S. With progressive overload exercises you increase the weight thats being lifted every new set. The rep range with
the lighter weight should be a bit higher than whats currently prescribed. Once youre on the 3rd and 4th set, you can
try and do the prescribed amount( approx 8-9) with above average intensity. MAKE SURE THE STARTING WEIGHT
ISN'T TOO LIGHT UNLESS YOU'RE A BEGINNER,

With the exercises that dont have PO prescribed, make sure your weight throughout the sets is more on the ''heavy''
side! As long as it gets you that burning sensation and exhausts your muscle group! Dont forget about maintaining
proper form and moderate intensity so you dont get injured. The amount of reps written under each PO is the average
amount you should be lifting. You can do 2-3 more reps in the first 2 sets when you're not lifting AS heavy as you are
in the last 2. With the last 2 sets, try and keep the reps as prescribed with moderate intensity for the best pump/effect.

Also try not to rest for too long between the superset groups otherwise you wont get that proper pump & the whole
routine wouldnt be as benefitial.

IF YOU ARE A BEGINNER, SIMPLY LOWER THE SETS AND TAKE MORE REST BETWEEN THE EXERCISES
WHILE LIFTING LIGHTER WEIGHT WITH MODERATE INTENSITY!

Quick summary
1.) Dont lift too light while focusing on more reps.
2.) Dont lift with small intensity/tempo. Keep it moderate while maintaining proper form
3.) Last rep means the most. The more you push yourself, the better the outcome will be.
4.) Take appropriate rest times. Injury is never good news. Whats prescribed is the ''hardest'' version so dont be
discouraged if you need more rest.

Dumbbell Incline Bench Press 4 sets x 11-12, last set till fail. Rest 35 sec between sets

Rest for 50 sec

Superset of 4 sets
 Superset of 4 sets

Cable Seated Chest Fly 9-10, last set till fail.

Rest for 20 sec

Cable Seated Lower Chest Fly 8-9 PO, last set till fail.

Rest for 20 sec

Repeat new set

Rest for 50 sec

Barbell Bench Press 5 sets x 9-10 PO, last set till fail. Rest 35 sec between sets

Rest for 50 sec

Superset of 4 sets

Machine Seated Chest Press 11-12, last set till fail.

Rest for 20 sec

Machine Seated Chest Fly 11-12, last set till fail.

Rest for 20 sec

Repeat new set

Rest for 50 sec

Superset of 4 sets

Cable Upper Crossover 11-12, last set till fail.

Rest for 20 sec

Cable Bent Over Chest Fly 8-9 PO, last set till fail.

Rest for 20 sec

Repeat new set

Rest for 50 sec

Dumbbell Decline Bench Press 2 sets x BOTH SETS TILL FAIL. Rest 35 sec between sets

Dumbbell Incline Bench Press

1) Sit on an incline bench set at 45 degrees with dumbbells resting on both thighs.

2) Start with both dumbbells at shoulder level.

3) Press the weights upwards over your upper chest until the weights meet at the top.

4) Lower the weights slowly and repeat.

 Cable Seated Chest Fly
1.Sit upright holding the handles with your arms straight out to the side at shoulder height, palms facing away the body.

2.Pull the handles together across in front until they meet at chest height, keeping your arms straight.

3.Extend arms on side returning to starting position.

4.Repeat.

Cable Seated Lower Chest Fly

1.Sit upright holding the handles with your arms straight down by your sides, palms facing outwards.

2.Raise the handles together until they meet at chest height, keeping your arms straight.

3.Lower arms returning to starting position.

4.Repeat.

Barbell Bench Press

1) Lie on a flat bench and start by holding a barbell above your chest with your hands slightly wider than shoulder width.

2) Slowly lower the barbell to the middle of your chest and then press the barbell back up to the same start position until your arms are straight.

3) Repeat.

Machine Seated Chest Press

1) Sit upright making sure back is rested on the backrest, both hands holding the horizontal position handles and close to your shoulders,
elbows bent.

2) Push both handles forward to a straight arm position in front of your chest.

3) Bending at the elbows, slowly return to starting position.

4) Repeat.

Machine Seated Chest Fly

1.Sit at the machine with your back flat on the pad. Both hands holding the handles with elbows slightly bent.

2.Push the handles together and squeeze your chest once your forearms reach the middle. Pause.

3.Return to starting position.

4.Repeat.

Cable Upper Crossover

1.Stand upright holding the handles at shoulder level, arms straight, palms facing down.

2.Using your chest muscles, bring your hands down with one hand lower than the other, elbows slightly bent.

3.Return to starting position.

4.Repeat and alternate higher and lower hand.

Cable Bent Over Chest Fly

1.Bend over at the waist holding handles with your arms straight out to your sides at shoulder height and your feet split.

2.Pull the handles down together in front until they meet, keeping your arms straight.

3.Return to starting position.

4.Repeat.

Dumbbell Decline Bench Press

1) Lie on a decline bench with two dumbbells.

2) Start with dumbbells positioned just below nipples.

3) Raise dumbbells all the way up, pause, and lower weight. Make sure to keep your back flat on the bench at all times.

Tracking Sheet (Print and track your progress here. Don't forget to enter them online.)
Exercise Name Set 1 Set 2 Set 3 Set 4 Set 5
reps x reps x reps x reps x
Dumbbell Incline Bench Press
kg kg kg kg

Rest
reps x reps x reps x reps x
Cable Seated Chest Fly
kg kg kg kg

reps x reps x reps x reps x

Cable Seated Lower Chest Fly
kg kg kg kg

Rest
reps x reps x reps x reps x reps x
Barbell Bench Press
kg kg kg kg kg

Rest
reps x reps x reps x reps x
Machine Seated Chest Press
kg kg kg kg

reps x reps x reps x reps x

Machine Seated Chest Fly
kg kg kg kg

Rest
reps x reps x reps x reps x
Cable Upper Crossover
kg kg kg kg

reps x reps x reps x reps x

Cable Bent Over Chest Fly
kg kg kg kg

Rest
reps x reps x
Dumbbell Decline Bench Press
kg kg

Previous Stats