Chest Workout

WEDNESDAY 23 OCTOBER

Warm Up
3 Sets of Flys using fly machine

Working Set 1
Flat Bench Press
Superset
Flat Dumbbell Flys

Set 1
8 REPS
Superset
20 REPS

Set 2
8 REPS
Superset
15 REPS

Set 3
5 REPS
Superset
12 REPS

Set 4
5 REPS
Superset
8 REPS

Working Set 2
Incline Bench  Using Dumbbells
Superset
Incline Dumbbell Flys

Set 1
15 REPS
Superset
20 REPS

Set 2
12 REPS
Superset
15 REPS

Set 3
8 REPS
Superset
12 REPS

Set 4
5 REPS
Superset
8 REPS

Working Set 3
Cable Crossovers
Superset
Push Ups

Set 1
20 REPS
Superset
20 REPS

Set 2
20 REPS
Superset
15 REPS

Set 3
20 REPS
Superset
10 REPS

Set 4
20 REPS
Superset
5 REPS

Working Set 4
Dumbbell Pullover
Superset
Wide Hand Push Ups

Set 1
15 REPS
Superset
10 REPS

Set 2
12 REPS
Superset
10 REPS

Set 3
10 REPS
Superset
10 REPS

Set 4
7 REPS
Superset
10 REPS

Planks

Set 1
30 Sec

Set 2
30 Sec

Set 3
30 Sec

Cool Down

15-20 Minute Walk 2.5-3.0 Pace Treadmill at a slight incline


1 comment


  • Jon Woollard

    This was a brutal punishment. Absolutely awesome!


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