Workout Plans
M&F Gain 10 Program  thumbnail
Per Bernal
Per Bernal

Day 22 : Chest & Back

Exercises 8
Equipment Yes
WATCH: IFBB Pro Arash Rahbar demonstrates the Part 2, Chest & Back workout

Exercise 1

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
3 sets
10-12* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 2

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
3 sets
10-12* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 3

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
3 sets
10-12 reps
-- rest

Exercise 4

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Crossover thumbnail
3 sets
10-12** reps
-- rest
** On your last set, do a drop set by reducing the weight 20%-30% and repping out to failure.

Exercise 5

Rack Pull You'll need: Barbell, Squat Rack How to
Rack Pull thumbnail
3 sets
10-12* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 6

Lat Pulldown You'll need: Adjustable Cable Machine, Lat Pulldown Bar How to
Lat Pulldown thumbnail
3 sets
10-12* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 7

Single-Arm Neutral-Grip Dumbbell Row You'll need: Dumbbells How to
Single-Arm Neutral-Grip Dumbbell Row thumbnail
3 sets
10-12 reps
-- rest

Exercise 8

Seated Dumbbell Row You'll need: Bench, Dumbbells How to
Seated Dumbbell Row thumbnail
3 sets
10-12 reps
-- rest
*Use a wide grip.
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