11.10.20 Workout: Chest

Shred: (Push-Ups, 2 sets of 20 reps), (Chest Press Superset w/ Chest Flyes w/ DB’s on Flat Bench, 4 sets of 10 reps presses 15 reps Flyes), (Incline Hammer Strength Machine Press w/ Pause Reps, 4 sets of 8-10 reps), (Barbell Bench Press, Machine Chest Press, or DB Bench Press – You can choose!, 7 sets of 8-12 reps, followed by 10 seconds of flexing chest, rest 40 seconds between sets) Rest 60-90 seconds between sets except for last exercise (7 sets of 12 reps)

Bulk: (Push-Ups, 2 sets of 15 reps), (Chest Press Superset w/ Chest Flyes w/ DB’s on Flat Bench, 4 sets of 8 reps presses 12 reps Flyes), (Incline Hammer Strength Machine Press w/ Pause Reps, 4 sets of 6-8 reps), (Barbell Bench Press, Machine Chest Press, or DB Bench Press – You can choose!, 7 sets of 8-12 reps, followed by 10 seconds of flexing chest, rest 40 seconds between sets) Rest 90-120 seconds between sets except for last exercise (7 sets of 12 reps)

 

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