DAY 3 Hypertrophy chest & arm

Workout

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

Dumbbell Bench Press

4 Sets

10,10,10,10 Reps

60-90" Rest

Incline Barbell Bench Press

Equipment: Barbell, Bench, Full Gym

Incline Barbell Bench Press

4 Sets

10,10,10,10 Reps

60-90" Rest

İncline Cable Fly

Equipment: Bench, Cable, Full Gym

İncline Cable Fly

4 Sets

12,12,12,12 Reps

60-90" Rest

Dumbbell Preacher Curl

Equipment: Dumbbells, Full Gym

Dumbbell Preacher Curl

3 Sets

12,12,12 Reps

60-90" Rest

Concentration Curl

Equipment: Dumbbells, Full Gym

Concentration Curl

3 Sets

12,12,12 Reps

60-90" Rest

Dumbbell Kickback

Equipment: Dumbbells, Full Gym

Dumbbell Kickback

3 Sets

12,12,12 Reps

60-90" Rest

Bench Dips

Equipment: Bench, Full Gym, NO EQUIPMENT

Bench Dips

3 Sets

12,12,12 Reps

60-90" Rest

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