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Chest, Back, Abs
1
BARBELL BENCH PRESS (WARM-UP SETS)
Use light weight and stop each set short of failure.
Barbell Bench Press - Medium Grip
1 set, 30 reps
2
Barbell Bench Press - Medium Grip
Use the stripping method on the final set. See Training Guidelines for details.
4 sets, 8, 6, 4, 2 reps (rest 90 sec.)
3
Barbell Incline Press
Perform on a medium incline bench of around 45 degrees.
5 sets, 30, 8, 6, 4, 2 reps (rest 90 sec. )
4
COMPOUND SET
Perform the exercises in order with no rest between exercises and 1 min. of rest between sets.
Dumbbell Fly
5 sets, 30, 8, 6, 4, 2 reps (no rest)
Straight-arm dumbbell pull-over
5 sets, 30, 8, 6, 4, 2 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.
Barbell Row
5 sets, 30, 8, 6, 4, 2 reps
Dumbbell bent-over row
5 sets, 30, 8, 6, 4, 2 reps (rest 1 min.)
7
Hanging leg raise
5 sets, 25 reps (rest 90 sec.)

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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