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Westend61 / Getty
Westend61 / Getty

Day 23 : Chest & Triceps

Exercises 10
Equipment Yes

Exercise 1

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

Exercise 2

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
2 sets
12* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 3

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

Exercise 4

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
2 sets
12* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 5

Smith Machine Decline Bench Press
exercise image placeholder
4 sets
6-10 reps
-- rest

Exercise 6

Decline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Decline Dumbbell Bench Press thumbnail
2 sets
12 reps
-- rest

Exercise 7

Flat-Bench Cable Flye You'll need: Bench, Cable Machine How to
exercise image placeholder
4 sets
12* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.

Exercise 8

Static Lying Triceps Extension You'll need: EZ-Bar, Bench How to
Static Lying Triceps Extension thumbnail
4 sets
8-12 reps
-- rest

Exercise 9

Weighted Bench Dip How to
Weighted bench dip thumbnail
4 sets
8-12 reps
-- rest

Exercise 10

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
4 sets
8-12* reps
-- rest
*Perform as a drop set. Reduce weight by 20-30% once you hit failure.
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