Chest

DAY 16 WEEK 3

TUESDAY 5 NOVEMBER 2019

Bench Press:
Set 1 5 REPS @ RPE 8
Set 2 5 REPS @ RPE 8
Set 3 3 REPS @ RPE 9

Incline Bench Press:
Set 1 6 REPS @ RPE 8
Set 2 6 REPS @ RPE 8
Set 3 4 REPS @ RPE 10

Barbell Overhead Press:
Set 1 15 REPS
Set 2 12 REPS
Set 3 10 REPS
Set 4 8 REPS

Dumbbell Flat Bench Flys:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Dumbbell Side Laterals:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Dumbbell Front Raises:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Cable Face Pulls:
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Hammer Curls:
Set 1 15 Each Arm
Set 2 12 Each Arm
Set 3 10 Each Arm
Set 4 8 Each Arm

Reverse Grip Ez Push Downs (Cable Machine):
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Close Grip Ez Bar Pushdowns (Cable Machine)
Set 1 20 REPS
Set 2 15 REPS
Set 3 12 REPS
Set 4 10 REPS

Weighted Sit Ups
Set 1 25 REPS
Set 2 25 REPS
Set 3 25 REPS
Set 4 25 REPS

Cool Down:
10-15 Min walk on treadmill 2.0-2.5 speed

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