8-Week Workout Plan Day 1: Chest And Triceps Workout

Exercise 1

Bench Press

Equipment: Barbell, Bench, Full Gym

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4 Sets

10,12 Reps

60-90" Rest

Exercise 2

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

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3 Sets

10,12 Reps

60-90" Rest

Exercise 3

Decline Dumbbell Press

Equipment: Bench, Dumbbells, Full Gym

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3 Sets

10,12 Reps

60-90" Rest

Exercise 4

Pec Deck Fly

Equipment: Full Gym, Machine

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3 Sets

12,15 Reps

60-90" Rest

Exercise 5

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

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3 Sets

10,12 Reps

60-90" Rest

Exercise 6

Push-down

Equipment: Cable, Full Gym

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4 Sets

10,12 Reps

60-90" Rest

Exercise 7

One Arm Reverse Pushdown

Equipment: Cable, Full Gym

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3 Sets

10,12 Reps

60-90" Rest

Exercise 8

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

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3 Sets

12,15 Reps

60-90" Rest

Chest and Triceps

Bench Press

Incline Barbell Bench Press

Decline Dumbbell Press

Pec Deck Fly

Dumbbell Upward Fly

Push-down

One Arm Reverse Pushdown

Bench Dips

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