Weeks 23 – 26

Mondays: Chest and Abs

The sets listed in the workout below do not include warm-up sets.

Chest Sets Reps *
Incline Dumbbell Bench Press 3 4 to 6
Flat Dumbbell Bench Press 2 4 to 6
Decline Barbell Bench Press 2 4 to 6
Abs
Leg Raises 2 10 to 12
Cable Rope Crunches 2 6 to 8

* 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:
You can get heavy dumbbells easily into place during the Incline Dumbbell Bench Press by placing the dumbbells on your thighs and lifting the dumbbell into place with your leg. It takes a little practice, but once you master it it’s easier to do it alone than with help.

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