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Chest Workout
You start the three-day split by working the chest. These exercises will develop the middle, upper and lower chest as well as the arms and shoulders.
If you click the links you will see a demonstration page with photos and exercise description and recommendations for improving your results.
| Day 1--Chest and triceps | First Set | Second set | Third set |
|---|---|---|---|
| Flat dumbbell press | 15 repetitions | to failure | to failure |
| Incline dumbbell press | 15 repetitions | to failure | to failure |
| Flyes | 15 repetitions | to failure | to failure |
| Bench press | 15 repetitions | to failure | to failure |
| Decline barbell press | 15 repetitions | to failure | to failure |
| Lying Triceps extensions | 15 repetitions | to failure | to failure |
Additional exercises -- you can substitute:
- Pushups for bench press
- Cable crossovers for flyes
- Dips for triceps extensions
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