DAY 27 | MAIN | DAY 30

Chest, Back, Abs
1
INCLINE BENCH PRESS (WARM-UP SETS)
Use light weight and stop each set short of failure.
Barbell Incline Press
2 sets, 5-10 reps (rest 1 min. )
2
Barbell Incline Press
Perform on a low incline of around 30 degrees.
10 sets, 4 reps (rest 1 min. )
3
Barbell Bench Press - Medium Grip
5 sets, 6 reps (rest 1 min.)
4
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
Dumbbell Fly
5 sets, 12 reps (no rest)
Cable Crossover
5 sets, 12 reps (rest 1 min.)
5
Chin-Up
Take as many sets as needed, resting for no more than 1 minute at a time.
1 set, 50 reps
6
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
T-Bar Row
8 sets, 8 reps (no rest)
Dumbbell bent-over row
8 sets, 8 reps (rest 1 min.)
7
Hanging leg raise
5 sets, 25 reps (rest 90 sec.)

DAY 27 | MAIN | DAY 30

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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