Chest
-
Russian twist reps are seconds
-
a. Incline Fly - Dumbbell
3 sets
×
15, 12, 8 reps,
15s rest
-
b. Incline Bench Press - Dumbbell
4 sets
×
15, 12, 8, 8 reps,
45s rest
-
Chest Press W/ Rotation - Dumbbell
5 sets
×
5, 5, 5, 5, 5 reps,
5s rest
-
Incline Bench Press - Dumbbell
6 sets
×
15, 12, 8, 8, 12, 15 reps,
15s rest
-
Close Grip Press To Fly - Dumbbell
3 sets
×
15, 12, 8 reps,
45s rest
-
a. Decline Push-up - Bodyweight/Weighted
3 sets
×
15, 12, 8 reps,
10s rest
-
b. Airplane Cobra - Bodyweight/Weighted
1 sets
×
10 reps,
10s rest
-
c. Russian Twist - Bodyweight/Weighted
1 sets
×
30 reps,
10s rest
