CHEST ANNIHILATION 101
Shared By : SlimLabassi VIP
Frequency : 6 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Intermediate
Downloads / Views : 1 / 297

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Description

The ultimate workout to help you develop your weak ass chest and get a good physique for all 365 days

Monday CHEST WORKOUT #1
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 6 3 Progress Chart

Chest

Barbell Incline Bench Press Barbell Incline Bench Press 120 sec 6 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 6 3 Progress Chart

Triceps

EZ Bar Decline Close Grip Skull Crusher EZ Bar Decline Close Grip Skull Crusher 120 sec 6 3 Progress Chart
Tuesday BACK AND BICEPS
Muscle Exercise Name Timer Reps Sets Track

Back

Barbell Deadlift Barbell Deadlift 120 sec 6 3 Progress Chart

Back

Dumbbell One Arm Row Dumbbell One Arm Row 120 sec 6 3 Progress Chart

Back

Wide Grip Lat Pulldown Wide Grip Lat Pulldown 120 sec 6 3 Progress Chart

Biceps

Dumbbell Alternate Hammer Curl Dumbbell Alternate Hammer Curl 120 sec 6 3 Progress Chart

Lower Legs

Standing Calf Raises Standing Calf Raises 120 sec 6 3 Progress Chart
Wednesday CHEST WORKOUT #2
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Wide Reverse Grip Bench Press Barbell Wide Reverse Grip Bench Press 120 sec 6 3 Progress Chart

Chest

Barbell Bench Press Barbell Bench Press 120 sec 6 3 Progress Chart

Triceps

Dip Dip 120 sec 6 3 Progress Chart

Chest

Cable Lower Chest Raise Cable Lower Chest Raise 120 sec 6 3 Progress Chart
Thursday LEGS AND ABS
Muscle Exercise Name Timer Reps Sets Track

Upper Legs

Barbell Squat Barbell Squat 120 sec 6 3 Progress Chart

Upper Legs

Leg Press Leg Press 120 sec 6 3 Progress Chart

Upper Legs

Seated Leg Curl Seated Leg Curl 120 sec 6 3 Progress Chart

Lower Legs

Seated Calf Raise Seated Calf Raise 120 sec 6 3 Progress Chart

Abs

Cable Crunch Cable Crunch 120 sec 6 3 Progress Chart
Friday CHEST WORKOUT #3
Muscle Exercise Name Timer Reps Sets Track

Chest

Barbell Bench Press Barbell Bench Press 120 sec 6 3 Progress Chart

Chest

Dumbbell Incline Bench Press Dumbbell Incline Bench Press 120 sec 6 3 Progress Chart

Triceps

Barbell Close Grip Bench Press Barbell Close Grip Bench Press 120 sec 6 3 Progress Chart

Triceps

Cable Triceps Pushdown Cable Triceps Pushdown 120 sec 6 3 Progress Chart
Saturday SHOULDERS AND BICEPS
Muscle Exercise Name Timer Reps Sets Track

Shoulders

Dumbbell Shoulder Press Dumbbell Shoulder Press 120 sec 6 3 Progress Chart

Shoulders

Dumbbell Lateral Raise Dumbbell Lateral Raise 120 sec 6 3 Progress Chart

Shoulders

Dumbbell Rear Delt Row Dumbbell Rear Delt Row 120 sec 6 3 Progress Chart

Biceps

Barbell Curl Barbell Curl 120 sec 6 3 Progress Chart

Abs

Parallel Bar Leg Raise Parallel Bar Leg Raise 120 sec 6 3 Progress Chart