DAY 6 | MAIN | DAY 9

Chest, Back and Abs
1
Barbell Bench Press - Medium Grip
Immediately after your final work set, take some weight off and lift for another 5-10 reps. Then, with no rest, keep repeating this process. Reduce your weight, lift, reduce again, lift, and continue until you're down to the bar. Once you're down to the bar, lift for 20 reps.
5 sets, 30, 8, 6, 4, 2 reps
2
Barbell Incline Bench Press Medium-Grip
5 sets, 30, 8, 6, 4, 2 reps
3
Superset
5 sets
Dumbbell Flyes
5 sets, 30, 8, 6, 4, 2 reps
Straight-Arm Dumbbell Pullover
5 sets, 30, 8, 6, 4, 2 reps
4
Chin-Up
4 sets, to failure (wide-grip)
5
Superset
5 sets
Bent Over Barbell Row
5 sets, 30, 8, 6, 4, 2 reps
Bent Over Two-Dumbbell Row
5 sets, 30, 8, 6, 4, 2 reps
6
Hanging Leg Raise
5 sets, 25 reps

DAY 6 | MAIN | DAY 9

About the Author

Ben Creicos

Ben Creicos

Ben Creicos is a health-and-fitness writer who is passionate about helping everyone discover the body's limitless potential.

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