Chest

arnold-schwarzenegger-alcohol

Warm Up

2x Cable Crossover 20 reps, Push ups 20 reps SS.

1. Dumbbell Bench Press

  1. DBP. HW. 8 reps.
  2. DBP. HW. 8 reps.
  3. DBP. HW. 6 reps.
  4. DBP. HW. 6 reps.

2. Barbell Incline Bench Press and Dips SS

  1. BIBP. CW. 10 reps./DP. 15 reps.
  2. BIBP. CW. 10 reps./DP. 15 reps.
  3. BIBP. HW. 8 reps./DP. 15 reps.
  4. BIBP. HW. 8 reps./DP. 15 reps.

3. Pull Over

  1. PO. HW. 10 reps.
  2. PO. HW. 10 reps.
  3. PO. HW. 10 reps.
  4. PO. HW. 10 reps.

4. Chest Flyes and Push Ups SS

  1. CF. CW. 10 reps./PU. 12 reps.
  2. CF. CW. 10 reps./PU. 12 reps.
  3. CF. HW. 8 reps./PU. 12 reps.
  4. CF. CW. 10 reps./PU. 12 reps.

5. Cable Crossover

  1. CC.CW. 12 reps.
  2. CC.CW. 12 reps.
  3. CC.CW. 12 reps.
  4. CC.CW. 12 reps.

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Chest

frank-zane-body

1. Dumbbells Chest Press Push Ups SS

  1. DCP.CW. 10 reps./PU to failure
  2. DCP.CW. 10 reps./PU to failure
  3. DCP.HW. 8 reps./PU to failure
  4. DCP.HW. 8 reps./PU to failure

2. Incline Bench Press

  1. IBP. HW. 8 reps.
  2. IBP. HW. 8 reps.
  3. IBP. HW. 6 reps.
  4. IBP. HW. 6 reps.
  5. IBP. HW. 6 reps.

3. Front Press Machine and Dumbbell Chest Raises SS

  1. FPM. HW. 6 reps./DCR to failure.
  2. FPM. HW. 6 reps./DCR to failure.
  3. FPM. CW. 10 reps./DCR to failure.
  4. FPM. CW. 10 reps./DCR to failure.

4. Cable Crossover Machine

  1. CCM. CW. 12 reps.
  2. CCM. CW. 12 reps.
  3. CCM. CW. 10 reps.
  4. CCM. CW. 10 reps.

5. Dips

  1. DS. To failure
  2. DS. To failure
  3. DS. To failure
  4. DS. To failure

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