Built By Science Daily Trainer: Day 37, Chest

Here's your last chance to build a strong chest and make your pecs pop. Hit this workout hard till your fuel tank hits empty.

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Make this chest workout your best workout. Fewer reps and sets don't mean it's time to slack. Use this as an opportunity to build strength and get the most from your training. Keep the same tempo and rest period as last week, but because there are fewer reps, it's time to beef up your bench and aim for your 4-rep max. Today is a great opportunity for you to look back at where you started and admire how far you've come.

Bench, press, and flye your way to excellence. I prescribed you more sets and reps last week. You got through that. Now, add more iron, crank up the intensity, and put the muscles you've learned to love through a grueling session of work.


Barbell Bench Press - Medium Grip

4 sets of 4 reps. Tempo: 2-0-1. Rest: 3 minutes
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Incline Dumbbell Press

4-5 sets of 6 reps. Tempo: 2-0-1. Rest: 90-120 seconds
Incline Dumbbell Press Incline Dumbbell Press


Decline Dumbbell Bench Press

3-4 sets of 6 reps. Tempo: 2-1-1. Rest: 90-120 seconds
Decline Dumbbell Bench Press Decline Dumbbell Bench Press


Dumbbell Flyes

3-4 sets of 8 reps
Tempo: 2-2-1. Rest: 60-90 seconds
Dumbbell Flyes Dumbbell Flyes

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