Day 1

Workout

Bench Press

Equipment: Barbell, Bench, Full Gym

Bench Press

4 Sets

10,12 Reps

60-90 Rest

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Incline Barbell Bench Press

4 Sets

10-12 Reps

60-90 Rest

Decline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Decline Barbell Bench Press

4 Sets

10,12 Reps

60-90 Rest

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Fly

3 Sets

12-15 Reps

60-90 Rest

Dumbbell Upward Fly

Equipment: Dumbbells, Full Gym

Dumbbell Upward Fly

3 Sets

10-12 Reps

60-90 Rest

Push-down

Equipment: Cable, Full Gym

Push-down

3 Sets

10-12 Reps

60-90 Rest

Assisted Chest Dip

Equipment: Full Gym, Machine

Assisted Chest Dip

3 Sets

10-12 Reps

60-90 Rest

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