Weeks 14 – 17
Fridays: Chest and Abs
The sets listed in the workout below do not include warm-up sets.
|Incline Barbell Bench Press||3||4 to 6|
|Flat Dumbbell Bench Press||3||4 to 6|
|Dips||1||4 to 6|
|Leg Raises||2||12 to 15|
|Cable Rope Crunches||2||8 to 10|
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.