Day 9: Chest, Abs & Cardio
As our backs are recovering, it sets a perfect moment for training the chest.
Wide-Grip Barbell Bench Press: 5 sets of 8 reps (1 warm-up set, 3 reg sets, 1 set of negatives)
Pushups (Close and Wide Hand Positions): 3 sets of 15 reps
Cable Crossover: 3 sets of 10 reps
Smith Machine Incline Bench Press: 3 sets of 10 reps
Side-to-Side Pushups: 3 sets of 10 reps
Superset:
Toe Touchers: 3 sets of 20 reps
Crunches: 3 sets of 20 reps (legs straight in the air)
End of superset; resume normal sets
Knee/Hip Raise On Parallel Bars: 3 sets of 10 reps
Cable Crunch: 3 sets of 10 reps
Elliptical Trainer: 30 min medium intensity (running, elliptical, step-mill)
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