Friday’s Workout: Chest – 09/06/13
As requested, here is this week’s chest workout. When completed, comment below with your time and how it felt. Now, go to the gym and get that heart rate up!
Active warmup/Triset:
Cable Fly High to Low – 15 reps
Pushups – 20 reps
Dips – 10 reps
(4 sets)
Superset:
Hammer Strength Incline Press – 8 reps
Incline Dumbbell Flyes – 8 reps (4/4 tempo)
(4 sets) On the last set of presses, do a dropset of 15 reps
Superset:
Flat Bench Dumbbell Press – 8 reps
Flat Bench Dumbbell Power Press – 10 reps (each arm)
Pushup w/clap – until failure
(5 sets)
Triset:
Flat Bench Dumbbell Power Press – 8 reps alternate arms
Heavy Dumbbell Pullovers – 10 reps
Diamond Pushup – 25 reps
(4 sets)
Superset:
Hammer Strength Decline Press – 8 heavy reps (use decline bench if no hammer press)
Chest Dip – until failure
Pushups off side of bench – 30 reps
(4 sets)
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