In this episode of BTS84, Gabe tosses some more recipes for the Unleashed bulking program AND the Genesis shredding program our way; He also gives us a full arm workout; and finally we get a full, monster chest workout completely written out for you underneath the video, below.
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Body Spartan monster chest workout
Howard and Gabe devised this crazy chest workout on the fly. It incorporates both compound movements as well as stabilizer exercises that are guaranteed to put your endurance and strength to the test!
The full chest workout is below! But first, here’s the information on the Genesis Program Gabe talks about:
- GUYS – build muscle and get shredded*
- GIRLS – get ridiculously toned and lean*
- FULL 12 week program instead of just 30 or 45 days
- Easy to follow workout plan
- Shredding diet written by a Master Sports Nutritionist
- Includes supplement guide & recipes.
- From beginners to advanced fitness enthusiasts
- All our secrets for staying lean & building muscle
- Downloads as 3 PDFs for a 100% digital experience!
- Workouts integrate with Gym Genius App
- BONUS: “Kick-off” motivational video ONLY available to customers
Watch the short, 60 second video and see what the Genesis program is all about
Actual clients shown below
*Disclaimer: Results may vary. We offer a 100% full, money back guarantee if you are not fully satisfied with our program.
Click here for money back guarantee details
Incline Barbell Bench Press
Be sure to pin your traps and shoulders back and try to use ONLY your pec muscles to move the weight. Focus more on the contraction in the chest, rather than trying to get the weight up.
| Set | Drop Set | Reps | Rest |
| 1 – warm up | No | 30 | 2 minutes |
| 2 | No | 20 | 2 minutes |
| 3 | No | 8-12 | 2 minutes |
| 4 | Yes | 3-5 | None |
| 4 | Yes | 10-12 | None |
| 4 | Yes | 15-20 | 2 minutes to next exercise |
Incline dumbbell rotational press
Howard Perry discusses proper form for this exercise in the video above. Be sure to watch for details.
| Set | Super Set | Reps | Rest |
| 1 | No | 20 | 2 minutes |
| 2 | No | 18 | 2 minutes |
| 3 | No | 14-16 | 2 minutes |
| 4 | No | 12-14 | 2 minutes |
| 5 | No | 8-12 | 2 minutes |
Standing, upright cable flies super set with bosu ball pushups
Reference the video again for a full explanation of how to do these. Push-ups should be to failure.
| Set | Super Set | Reps | Rest |
| 1 | Yes | 30 / failure | 2 minutes |
| 2 | Yes | 20 / failure | 2 minutes |
| 3 | Yes | 20 / failure | 2 minutes |
| 4 | Yes | 20 / failure | 2 minutes |
| 5 | Yes | 15-20 / failure | 2 minutes |
Pec deck flies super set with single arm Hammer Strength flat press
Start with the pec deck for pre-exhausting the muscles. Go directly to the Hammer Strength flat bench press and turn your body to the side and do single arm presses with no rest when switching from side to side. Be sure to switch the starting side with each set.
| Set | Super Set | Reps | Rest |
| 1-4 | Yes | 20/20 | 1 minute |
Final thoughts on this chest workout
If done right, this should leave you with a massive pump and feeling extremely sore the next few days. Simply because some of these movements and super sets are not part of your standard chest workout, they’re going to shock your muscles and force some growth. As always, make sure you’re eating properly for your goals. Nutrition is 80% of the battle!
