Chest Workout

DATE: TUESDAY, 1, OCTOBER

WORKOUT: Chest

 

Bench:

(% BASED OF MAX)

Set 1 - 7 REPS at 70%

Set 2 - 7 REPS at 70%

Set 3 - 5 REPS at 80%

Set 4 - 3 REPS at 90%

 

Dumbbell Floor Presses:

(Increase Weight Each Set)

Set 1 - 15 REPS

Set 2 - 12 REPS

Set 3 - 10 REPS

Set 4 - 7 REPS

 

Seated Dumbbell Overhead Press:

(Increase Weight Each Set)

Set 1 - 15 REPS

Set 2 - 12 REPS

Set 3 - 10 REPS

Set 4 - 7 REPS

 

Dumbbell Side Raises:

(Increase Weight Each Set)

Set 1 - 15 REPS

Set 2 - 12 REPS

Set 3 - 10 REPS

Set 4 - 7 REPS

 

Face Pulls:

Set 1 - 20 REPS

Set 2 - 20 REPS

Set 3 - 20 REPS

Set 4 - 20 REPS

 

Incline Dumbbell Flys:

Set 1 - 20 REPS

Set 2 - 20 REPS 

Set 3 - 20 REPS

Set 4 - 20 REPS

 

Tricep Rope Extensions

Set 1 - 15 REPS

Set 2 - 12 REPS

Set 3 - 10 REPS

Set 4 - 7 REPS


Cool Down Cardio:

Treadmill Incline at 3.0 - Speed at 2.5-3.0 for 15 min


1 comment


  • Robert Keyes

    Love your workouts. I tried some of the ones posted on YouTube and saw great increase in strength


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