DAY 24 | MAIN | DAY 26
1
BARBELL BENCH PRESS (WARM-UP SETS)
Use light weight and stop each set short of failure.
3 sets, 20, 15, 12 reps (rest 1 min.)
2
Barbell Bench Press - Medium Grip
Build up to a heavy single close to max effort. Have a spotter nearby.
6 sets, 8, 5, 3, 1, 1, 1 reps (rest 2 min.)
3
Barbell Incline Press
Perform on a low incline bench at around 30 degrees.
3 sets, 20, 15, 12 reps (rest 1 min. )
4
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
3 sets, 20, 15, 12 reps (no rest)
3 sets, 20, 15, 12 reps (rest 1 min.)
5
Chin-Up
If you can't perform adequate reps with body weight, perform them on an assisted pull-up machine or with band assistance.
3 sets, 20, 15, 12 reps (rest 90 sec.)
6
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
3 sets, 20, 15, 12 reps (no rest)
3 sets, 20, 15, 12 reps (rest 1 min.)
7
5 sets, 25 reps (rest 90 sec.)
