10 Sets of 10 with 1 minute rest between sets Incline DB Bench Press with 75% of your max10 Sets of 10 with 1 minute rest between sets BB Bench Press with 75% of your max10 Sets of 10 with 1 minute rest between sets Machine Chest Flye with 75% of your max– Christopher Power, A.C.E., B.F.S. cpowerfitness.comSEE ALSO: The Bigger, Badder Bench Press Program
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Workout 3
45-60 seconds rest between each setDumbbell Chest Press: 3-4 sets, 6-8 repsPullup: 3-4 sets, to failureBarbell Squat: 3-4 sets, 6-8 repsBarbell Shoulder Press: 3-4 sets, 6-8 repsDip: 4 sets, 8-10 reps– Rob Smith, Fit –> LifeSEE ALSO: 5 Reasons Why Squats Are Better Than Leg Presses
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Workout 4
Perform each circuit three times. Rest one minute between exercises. Rest two minutes in-between sets.CIRCUIT 1Deadlift: 8 reps Bench Press: 12 reps *CIRCUIT 2Barbell Reverse Lunge: 8 reps Seated Close Grip Row: 12 repsCIRCUIT 3Lat Pulldown: 10 reps Seated Barbell Shoulder Press: 10 repsCIRCUIT 4Barbell Biceps Curl: 12 reps Barbell Skull Crusher: 12 reps **complete as a dropset.— Jason Martuscello, C.S.C.S., A.C.S.M., N.S.C.A., I.S.S.N., FuelTheMovementSEE ALSO: 10 Tricks for Bigger, Healthier Shoulders
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Workout 5
Complete three sets of each exercise with 60-90 seconds rest between sets.Barbell Squat: 10 reps Bench Press: 8 reps Barbell Bentover Row: 8 reps Barbell Overhead Press: 10 reps Dumbbell Curl: 12 reps Dumbbell Overhead Extension: 12 reps– Johnny Johnson, N.A.S.M., HUMANFITPROJECTSEE ALSO: Summer Shred Workout 2016
