Day 17: Chest, Abs & Cardio
Barbell Bench Press – Medium Grip
1 warm-up set of 8 reps
Reverse Triceps Bench Press
4 sets of 8 reps
Superset:
Dumbbell Flyes
4 sets of 8 reps
Dumbbell Bench Press
4 sets of 8 reps
Superset:
Incline Dumbbell Press
4 sets of 8 reps
Bench or Parallel Bar Dips
4 sets of 8 reps
End of superset; resume normal sets
Cable Crossover
4 sets of 8 reps
Medicine ball or weighted Crunches
3 sets of 25 reps
Hanging Leg Raise (on roman chair)
3 sets of 15 reps
Reverse Crunch
3 sets of 15 reps
Elliptical Trainer
30 min medium intensity
(running, elliptical, step-mill)
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