Ljuba Chest Workout Plan

Exercise 1

Arm Circles

Equipment: Full Gym, NO EQUIPMENT

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20 Reps

Warm Up Rest

Exercise 2

Across Chest Shoulder Stretch

Equipment: Full Gym, NO EQUIPMENT

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20 Reps

Warm Up Rest

Exercise 3

Chest Press Machine

Equipment: Full Gym, Machine

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30 Sets

20 Reps

3 heights: Bottom Middle Top Rest

Exercise 4

Dumbbell Bench Press

Equipment: Bench, Dumbbells, Full Gym

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5 Sets

8-12 Reps

lower Weight last 2 sets Rest

Exercise 5

Dumbbell Fly

Equipment: Bench, Dumbbells, Full Gym

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5 Sets

8-12 Reps

Do as A Superset with the Press Rest

Exercise 6

Incline Dumbbell Press

Equipment: Dumbbells, Full Gym

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5 Sets

8-12 Reps

Lower the Weight last 2 sets Rest

Exercise 7

Incline Dumbbell Fly

Equipment: Dumbbells, Full Gym

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5 Sets

8-12 Reps

SuperSet with the press Rest

Exercise 8

Single-Arm Cable Crossover

Equipment: Cable, Full Gym

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3 Sets

12 Reps

each side Rest

Exercise 9

Lever Front Pulldown

Equipment: Full Gym, Machine

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5 Sets

8-12 Reps

Lower Weight last 2 sets Rest

Arm Circles

Across Chest Shoulder Stretch

Chest Press Machine

Dumbbell Bench Press

Dumbbell Fly

Incline Dumbbell Press

Incline Dumbbell Fly

Single-Arm Cable Crossover

Lever Front Pulldown

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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