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

Day 8 : Chest & Triceps

Exercises 5
Equipment Yes
WATCH: IFBB Pro Arash Rahbar demonstrates the Part 1, Chest & Triceps workout

Exercise 1

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
3 sets
6-8* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 2

Dumbbell Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
4 sets
6-8 reps
-- rest

Exercise 3

Weighted Dip You'll need: Ankle Weights, Dip Station How to
Weighted Dip thumbnail
4 sets
6-8 reps
-- rest

Exercise 4

Close-Grip Barbell Bench Press You'll need: Barbell, Bench How to
Close-Grip Barbell Bench Press thumbnail
4 sets
6-8* reps
-- rest
*Doesn’t include 1-2 warm-up sets.

Exercise 5

Barbell Lying Triceps Extension
barbell-lying-ext thumbnail
3 sets
6-8 reps
-- rest
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