Week 2: Middle Chest Focus. Exercise 1. Barbell Bench Press You'll need: Barbell, Bench How to. Exercise 2. Dumbbell Press You'll need: Bench, Dumbbells How to. Exercise 3. Bent-Over Cable Crossover. Exercise 4. Dumbbell Pullover You'll need: Bench, Dumbbells How to. Exercise 5. Exercise 6.
Workout 1: Chest 1. 1 Bench Press. Sets 5 Reps 5 Tempo 10X0 Rest 60sec. 2 Incline bench press. Sets 5 Reps 5 Tempo 10X0 Rest 60sec. 3A Incline dumbbell press. Sets 4 Reps 8 Tempo 2010 Rest 20sec. 3B Incline dumbbell flye. Sets 4 Reps 10 Tempo 2111 Rest 20sec. 3C Press-up. 1 Squat. 2 Chin-up. 2A Overhead press.
While hammering the chest three times per week, all other muscle group will be put on maintenance mode. â€¢ Monday will be your power/activation workout, .