Here is a concise summary of the "100 Chest Routine" video:
**Routine Overview**
* A high-intensity chest workout focusing on "effective repetitions"
* 5 exercises targeting different chest areas: middle, upper, and lower
**Key Principles**
1. **Effective Repetitions**: Focus on reps that truly challenge your muscles, typically the last 2-3 reps before failure.
2. **Power Sets**: Start with a set that takes you to failure at 12 reps.
3. **15-second Rests**: Between sets, rest for 15 seconds to quickly accumulate effective reps.
**Exercises (with target areas)**
1. **Dumbbell Bench Press** (Middle Chest)
* Power set to failure at 12 reps, then accumulate 20 effective reps.
2. **Cable Crossover** (Middle Chest, with adduction)
* Same principle as above.
3. **Thumbs-Up Dumbbell Bench Press** (Upper Chest)
* Alternative: Flat Bench with Reverse Grip or inclined with a disc.
4. **Weighted Dips** (Lower Chest)
* Accumulate 10 effective reps (adjusted due to increased difficulty).
5. **UFO Crossover** (Upper & Lower Chest, alternating)
* Adjust weights according to strength imbalance.
* Accumulate 15 effective reps per orientation.
**Optional: "Hell at 100"**
* 20 push-ups with 5-second static retention each.
* Accumulate 100 seconds of static retention.
**Additional Resources**
* Links to more series content at the end of the video.
* A complete program available at Spanish.com.
Here are the key facts extracted from the text, each with a number and in short sentence form, excluding opinions:
**Routine Details**
1. The routine is called the "100 Chest Routine".
2. The routine aims to accumulate 20 "effective repetitions" per exercise.
3. Exercises are done in a specific order to target different areas of the chest.
**Exercise Breakdown**
4. The first exercise is a normal bench press with dumbbells, targeting the middle external part of the pectoral.
5. The second exercise is a crossover with cable, working the pectoral with adduction.
6. The third exercise is an incline dumbbell bench press (or thumbs-up dumbbell bench press), targeting the upper fibers.
7. The fourth exercise is weighted dips, targeting the lower part of the chest.
8. The fifth exercise is the "UFO Crossover", using one cable up and one down to work the upper and lower parts of the chest.
**Execution Guidelines**
9. Choose a weight that allows failure at 12 repetitions for each exercise.
10. Rest for 15 seconds between sets.
11. Perform sets until accumulating the target number of effective repetitions (20 for most exercises, 10 for weighted dips, and 15 for the UFO Crossover).
**Optional "Hell at 100" Challenge**
12. Perform 20 push-ups with 5-second static retention each.
13. The goal is to accumulate 100 seconds of static retention.
**External Resources**
14. Additional resources and the next part of the series can be found at the provided links.
15. A complete program is available at Android Next Español.com.