#1

CHEST WORKOUT

pectorals / endurance

about 1 hour

barbell, bodyweight, cable_machine, dumbbells

1

Chest Press

barbell

10

10

8

8

2

Chest Fly

cable_machine

20

15

12

3

Reverse Fly

dumbbells

12

12

10

10

4

Wide Grip Pull-Up

bodyweight

8

8

6

5

Wide Grip Row

barbell

12

10

10

8

6

Close Grip Chest Press

barbell

12

10

10

8

Incline Biceps Curl

barbell

12

10

10

8

7

Triceps Pushdown

cable_machine

15

12

10

Hammer Curl

dumbbells

15

12

10

* number of repetition per set

Warm-up your upper body and shoulders. Perform 15-20 reps of each Lateral Raise, Cuban Rotation and Shoulder Press with no load, then 10-15 reps of bodyweight incline Push-up. Repease twice.

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