Workout Plans
Weighted Bench Dip thumbnail
James Farrell
James Farrell

Day 8 : Chest

Exercises 6
Equipment Yes

Exercise 1

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
1-6, 6-12* reps
-- rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 2

Incline Smith Machine Bench Press You'll need: Smith Machine How to
Incline Smith Machine Bench Press thumbnail
5 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 3

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
5 sets
1-6, 6-12* reps
60 sec rest
*Perform weighted: 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 4

Incline Machine Chest Press
exercise image placeholder
4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 5

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
4 sets
1-6, 6-12* reps
60 sec rest
*Perform 1-6 reps for weeks 7-8 (max strength) and 6-12 reps for weeks 9-12 (hypertrophy).

Exercise 6

General Pushup You'll need: No Equipment How to
Pushup thumbnail
-- sets
100* reps
60 sec rest
*Perform as many sets as needed to reach 100 reps.
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