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
Leg Raises (weighted) 2 12 to 15
Cable Rope Crunches 2 8 to 10

* Remember, the weight you use should be light enough to do four reps, but heavy enough so you can’t do more than 6 reps. Each set should be done to positive failure.

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.

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