MAPS CHEST MOD

30 Days To A Bigger Chest

Replace your current chest workout with this workout

Minimum one day off between workouts

Rest 60- 90 seconds between sets

Phase I: Weeks 1 + 2 | Phase 2: Weeks 3 + 4

PHASE 1
Exercise Sets/Reps
WORKOUT Prone Cobra 5 x 5 - 5 second hold
ONE Barbell Bench Press 3 x 8-12
Incline Bench Press 3 x 8-12
FULL WORKOUT
Dumbbell Flys 3 x 8-12

WORKOUT Prone Cobra 5 x 5 - 5 second hold

TWO Incline Dumbbell Press 3 x 8-12
FULL WORKOUT
Dumbbell Press 3 x 8-12
Incline Flys 3 x 8-12

WORKOUT Prone Cobra 5 x 5 - 5 second hold

THREE Dips 3 x 8-12
FULL WORKOUT
Cable Press 3 x 8-12
Cable Flys 3 x 8-12

**BEFORE YOU START, reference the exercise video demonstrations in the MAPS MODS CHEST EXERCISES section of the MAPS
Membership site (Found in your Library after you login to your account at www.mindpumpmedia.com)

1 MAPS MODS Blueprints © 2019 Mind Pump Media, LLC All rights reserved.
 MAPS CHEST MOD
PHASE 2
Exercise Sets/Reps
WORKOUT Band Pull-Aparts 2 x 15-20
ONE

FULL WORKOUT
SUPERSET
Incline Dumbbell Fly 3 x 10
Incline Barbell Press 3 x 10

Dumbbell Push-Ups 3 Sets to fatigue

WORKOUT Band Pull-Aparts 2 x 15-20

TWO

FULL WORKOUT
SUPERSET
Dumbbell Flys 3 x 10
Barbell Bench Press 3 x 10

Incline Dumbbell Svend Press 3 x 10

WORKOUT Band Pull-Aparts 2 x 15-20

THREE

FULL WORKOUT
SUPERSET
Cable Flys 3 x 10
Cable Press 3 x 10

Dips 3 x 10

2 MAPS MODS Blueprints © 2019 Mind Pump Media, LLC All rights reserved.