6/8/2021

Week 2, Day 1 Workout

BARBELL BENCH PRESS (WARM-UP SETS)

Use light weight and perform 2 sets of 5-10 reps, stopping each set short of failure.

Barbell Bench Press

2 sets, 5-10 reps (rest 1 min.)

Barbell Bench Press

Perform a double dropset after the final set. See Training Guidelines for
details.
6 sets, 12, 10, 8, 8, 6, 12 reps (rest 60 sec. )

Incline Barbell Bench Press

Perform a double dropset after the final set. See Training Guidelines for
details.
5 sets, 10, 10, 8, 8, 6 reps (rest 60 sec. )

Smith Machine Incline Chest Press

Perform a double dropset after the final set. See Training Guidelines for
details.
4 sets, 12 reps (rest 60 sec. )

SUPERSET
Perform the exercises in order, with no rest between exercises and 30 sec. between rounds.

Incline Cable Fly

5 sets, 12 reps (no rest)

Incline Cable Chest Press

5 sets, 12 reps (rest 30 sec. )

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Machine Fly
6 sets, 12-15 reps (rest 30 sec.)

Push-Up
Take as many mini-sets as necessary to complete all the reps, resting 10-
15 sec. between.
1 set, 100 reps

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