Weeks 14 – 17
Fridays: Chest and Abs
The sets listed in the workout below do not include warm-up sets.
| Chest | Sets | Reps * |
| Incline Barbell Bench Press | 3 | 4 to 6 |
| Flat Dumbbell Bench Press | 3 | 4 to 6 |
| Dips | 1 | 4 to 6 |
| Abs | ||
| Leg Raises | 2 | 12 to 15 |
| Cable Rope Crunches | 2 | 8 to 10 |
Max-OT Tip:
Weighted Dips is an excellent overall chest movement. Make sure you emphasise the “dip” by moving up and down in a quarter circle motion. Do not dip straight up and down as this stress the triceps more than the chest.
