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Per Bernal / M+F Magazine
Per Bernal / M+F Magazine

Day 10 : Wednesday - Chest & Triceps

Exercises 8
Equipment Yes
Exercises marked with a letter (“A,” “B,” and so on) are performed sequentially; do the lettered exercises as supersets, completing all prescribed supersets before moving on to the next exercise.

Exercise 1A

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

Exercise 1B

Incline Pushup You'll need: Box How to
Incline Pushup thumbnail
3 sets
10 reps
-- rest

Exercise 2A

Single-Arm Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Single-Arm Dumbbell Bench Press thumbnail
3 sets
10 reps
-- rest

Exercise 2B

Medicine Ball Pushup You'll need: Medicine Ball How to
Medicine Ball Pushup thumbnail
3 sets
10 reps
-- rest

Exercise 3A

Dumbbell Pullover You'll need: Bench, Dumbbells How to
Dumbbell Pullover thumbnail
3 sets
10 reps
-- rest
Straight arm

Exercise 3B

Squeeze Press You'll need: Dumbbells How to
exercise image placeholder
3 sets
10 reps
-- rest

Exercise 4

Close-Grip Pushup You'll need: Medicine Ball How to
Close-Grip Pushup  thumbnail
3 sets
10 reps
-- rest

Exercise 5

Cable Overhead Triceps Extension You'll need: Adjustable Cable Machine, Bench, Rope Attachment How to
Cable Overhead Triceps Extension thumbnail
3 sets
10 reps
-- rest
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