Workout Plans
Spring Gains 8-Week Workout Plan thumbnail
Per Bernal / M+F Magazine
Per Bernal / M+F Magazine

Day 3 : Wednesday - Chest & Triceps

Exercises 7
Equipment Yes

Exercise 1

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
4 sets
10, 8, 6, 4 reps
-- rest

Exercise 2

Incline Dumbbell Press You'll need: Dumbbells How to
Incline Dumbbell Press thumbnail
4 sets
10, 8, 6, 6 reps
-- rest

Exercise 3

Cable Flye
Cable Flye thumbnail
3 sets
10 reps
-- rest
Standing

Exercise 4

Close-Grip Bench Press You'll need: Bench How to
Close-grip Bench Press thumbnail
3 sets
10 reps
-- rest

Exercise 5

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
3 sets
10 reps
-- rest

Exercise 6

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
3 sets
10 reps
-- rest

Exercise 7

Cable Kickback You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Kickback thumbnail
3 sets
10 per arm reps
-- rest
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