DAY 3 | MAIN | DAY 5
1
BARBELL BENCH PRESS (WARM-UP SETS)
Use light weight and stop each set short of failure.
1 set, 30 reps
2
4 sets, 12, 10, 8, 6 reps (rest 90 sec.)
3
Barbell Incline Press
Perform on a low incline bench at around 30 degrees.
5 sets, 30, 12, 10, 8, 6 reps (rest 90 sec. )
4
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
5 sets, 30, 12, 10, 8, 6 reps (no rest)
5 sets, 30, 12, 10, 8, 6 reps (rest 1 min.)
5
Chin-Up
Perform each set to failure. If you can't perform at least 8-10 reps with body weight, perform them on an assisted pull-up machine or with band assistance.
4 sets, to failure (rest 90 sec.)
6
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
5 sets, 30, 12, 10, 8, 6 reps (no rest)
5 sets, 30, 12, 10, 8, 6 reps (rest 1 min.)
7
5 sets, 25 reps (rest 90 sec.)
