Chest Gainz
Warm Up 10-15 minutes
(ie. Run, Treadmill, Elliptical, Bike, Stair Stepper, Row, etc.)
BEGINNER
Barbell Bench Press |
4 x 10 |
Decline Barbell Bench Press |
4 x 10 |
Barbell Incline Bench Press |
4 x 10 |
Flat Bench Dumbbell Fly |
4 x 10 |
Machine Bench Press |
4 x 10 |
INTERMEDIATE/ADVANCED
Barbell Bench Press (10 sec Pause Reps) |
4 x 8 |
SUPERSET Dumbbell Pullovers Dumbbell Incline Fly |
4 x 8-12 |
Decline Chest Press (Pyramid Sets) |
x20, x12, x8, x4, x2 |
SUPERSET Middle Cable Flies Push Up |
4 x 8-12 |
Incline Dumbbell Squeeze Press |
4 x 10 |
Machine Fly (Pyramid Sets) |
x20, x12, x8, x4, x2 |