Chest Day // Bring your A game for this one!

Warm Up

Walk - 10 minutes

Foam Roll - 5 minutes

Machine Flies

3x12-15

Tempo - 1:0:3:0

*Don't go too heavy on these. We are simply warming up the chest.

Barbell bench press

4x7-2

Tempo - 1:0:3:0

*Again, the rep range of 7-2 means that the first set you want to choose a weight that you can rep about 7 times. I would advise a couple of warm up sets before the first set of 7. The sets in between you will be increasing the weight until the last set where you want to aim for 2 reps. If you are new in the gym, pick a weight you can do 3 times and make sure to have someone to spot you.

Incline barbell bench

4x12-7

Tempo - 1:0:5:3

Incline dumbbell press fly

3x10-12

Tempo - 1:0:3:0

*For these pick a weight that is light-moderate. Put the bench on an incline and let the dumbbells rest together on your chest. As you push the weight up make sure that the dumbbells stay touching (as you press up press together as well). Once at the top of the movement you will perform a regular dumbbell fly, come back together, and lower the weight to its starting position.

Cable Flies

3x12-15

Tempo - 1:3:3:3

Guillotine press/Dips

3x12-15 drop set xFailure (10 min) xFailure (10 min)

Tempo - 1:0:3:0

*Guillotine press - Put the bench on an incline in the smith machine. It is called a guillotine press because you want the bar, when lowered, to come down right on your neck (just above your collar bone).

*Dips - As you do these (assisted or un-assisted) make sure that you keep a forward lean. This ensures that most of the emphasis stays on the chest instead of the triceps.

Stair Master

Duration - 200 calories