Iron Intelligence: Day 17 - Chest

Just two moves today; that's all you'll be doing. Hit both of them with everything you've got, and don't be afraid to ask for a spot.

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This week, you've got the same three workouts of the same 2-4 moves apiece. It's up to you to make it feel like far more.

For these workouts, don't take your warm-up sets to failure. Then, choose your working weight so that you reach failure by the target rep. Take 2-4 minutes of rest between sets, which will allow for both muscular and central nervous system recovery.

When you're done, be done; don't insert additional movements into the workouts. Just make the most of the moves you're doing. If you want to do your 30 minutes of cardio directly after this session, fine. Just don't do it right before lifting, and don't do it on three consecutive days.

Day 17: Chest
1

Flat barbell bench press

2 warmup sets of 10, 15 reps followed by 5 working sets of 6-8 reps
Flat barbell bench press Flat barbell bench press

2

Incline dumbbell press

3 working sets of 6-10 reps
Incline dumbbell press Incline dumbbell press



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