Tuesday: 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 2 4 to 6
Decline Barbell Bench Press 1 4 to 6
Abs
Cable Rope Crunches 3 10 to 12
Incline Crunches (weighted) 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.

Incline Barbell Bench Press

is very straight forward. Lower the weight to slightly higher than the middle of your chest. Do not lower it to your neck. Power up with force. Lower the weight twice as slowly as you drive it up.

Flat Dumbbell Bench Press

is a great overall chest exercise. Lower the weight twice as slowly as you drive it up. Rotate your palms inward on the way down and outward on the way up. Make sure you take advantage of the extra stretch that is available when using dumbbells.

Decline Barbell Bench Press

targets your lower chest. Not much direct work needs to be done here. Flat Bench typically stimulates this area sufficiently. Only one set here. Again, lower the weight twice as slowly as you press it.

Cable Rope Crunches

are the best ab development exercise you can do. Concentrate on isolating your abs throughout the entire movement. With abs, isolation is good.

Incline Crunches

are done on an incline bench with a plate in front of your chest. Be sure to contract forcefully at the “crunch” of each rep.

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