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Chest Day
1. Barbell Bench Press: allows for proper form. Aim for 3 sets of 8-10 reps. 60kg 80kg 110kg
2. Dumbbell Flyes: Lie on a flat bench Lower your arms out to the sides, keeping a slight bend in your elbows. Aim for 3 sets of 10-12 reps. Comfortable weight consistent
3. Push-Ups: Aim for 3 sets of 12-15 reps, or as many as you can do with good form.
4. Incline Dumbbell Press: Adjust the bench to a 45-degree angle and perform dumbbell presses. 3 sets of 8-10 reps. 35kg consistent
5. Cable Chest Press: 3 sets of 12
1. Barbell Bench Press: allows for proper form. Aim for 3 sets of 8-10 reps. 60kg 80kg 110kg
2. Dumbbell Flyes: Lie on a flat bench Lower your arms out to the sides, keeping a slight bend in your elbows. Aim for 3 sets of 10-12 reps. Comfortable weight consistent
3. Push-Ups: Aim for 3 sets of 12-15 reps, or as many as you can do with good form.
4. Incline Dumbbell Press: Adjust the bench to a 45-degree angle and perform dumbbell presses. 3 sets of 8-10 reps. 35kg consistent
5. Cable Chest Press: 3 sets of 12
