Exercises
Bench Press (Barbell)
4 weeks 3x12 - 4 weeks 4x8 - 4 weeks 3x10
5 sets
6-20 reps
Rest 1min 30s
Chest Press (Machine)
4 sets
4-8 reps
Rest 1min 30s
Incline Bench Press (Barbell)
4 sets
8 reps
Rest 1min 30s
Cable Fly Crossovers
4 sets
7-8 reps
Rest 1min 30s
Triceps Pushdown
4 sets
7-8 reps
Rest 1min 30s
Single Arm Triceps Pushdown (Cable)
4 sets
8 reps
Rest 1min 30s