Weeks 1 – 4

Tuesdays: Chest and Forearms

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 Barbell Bench Press 3 4 to 6
Decline Barbell Bench Press 1 4 to 6
Barbell Wrist Curls 2 6 to 8
Dumbbell Wrist Curls 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:
The Incline Bench Press should be done on a bench with a 20 to 25 degree angle. Most incline benches are 40 to 45 degrees. Make the adjustment to lower the angle so you target the pecks and not your shoulders.

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