Index

Chest Routine

Sample Workout 1

via https://www.youtube.com/watch?v=MxnzcssW-tk

Order based on what’s weakest first

• Barbel or Dumbbell Bench Press: 3 Sets of 6-10
• Incline Dumbbell Press (45deg): 3 Sets of 6-10
• Dips: 3 Sets of 8-12 (5sec positive, 5sec negative)
• Banded Push-ups: 3 Sets of 6-12 (or to failure)

Sample Workout 2

• Regular Isolated Fly (low weight)
• DB Press Fly (https://youtu.be/BmIeInIFaXQ?t=156) or Bench Press
• Dips
• Banded Push-ups to failure