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Six chest workouts, each with different focus.
Dumbbell Bench Press
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4x12,10,8,8 reps |
rest: 60s
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Barbell Incline Bench Press
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4x12,10,8,8 reps |
rest: 60s
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Leverage Decline Chest Press
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4x12,10,8,8 reps |
rest: 60s
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Dumbbell Incline Fly
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4x12,10,8,8 reps |
rest: 60s
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Machine Fly
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4x12,10,8,8 reps |
rest: 60s
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Barbell Bench Press
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Decline Bench Press
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Incline Fly
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Pullover
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4x14,12,10,8 reps |
rest: 60s
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Machine Fly
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4x14,12,10,8 reps |
rest: 60s
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Barbell Bench Press
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3x8 reps |
rest: 0s
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Dumbbell Fly
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3x12 reps |
rest: 60s
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Smith Machine Incline Bench Press
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3x10 reps |
rest: 0s
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Dumbbell Incline Fly
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3x12 reps |
rest: 60s
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Leverage Decline Chest Press
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3x10 reps |
rest: 0s
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Push-Up
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3x15 reps |
rest: 60s
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Barbell Incline Bench Press
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3x10 reps |
rest: 0s
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Push-Up
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3x15 reps |
rest: 60s
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Machine Bench Press
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3x15,12,10 reps |
rest: 60s
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Leverage Incline Chest Press
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3x15,12,10 reps |
rest: 60s
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Machine Fly
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3x15,12,10 reps |
rest: 60s
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Push-Up
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3x15,15,15 reps |
rest: 60s
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Barbell Incline Bench Press
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4x12,10,8,8 reps |
rest: 60s
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Smith Machine Decline Bench Press
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3x10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x12,10,8,8 reps |
rest: 60s
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Cable Incline Fly
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3x12,12,12 reps |
rest: 60s
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Elevated Push-Up
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3x15 reps |
rest: 60s
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Barbell Decline Bench Press
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4x12,10,8,8 reps |
rest: 60s
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Dumbbell Incline Fly
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4x12,10,8,8 reps |
rest: 60s
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Barbell Decline Bench Press (Wide Grip)
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4x12,10,8,8 reps |
rest: 60s
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Dip
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4x12,10,8,8 reps |
rest: 60s
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Barbell Decline Bench Press
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Incline Bench Press
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Decline Bench Press
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4x14,12,10,8 reps |
rest: 60s
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Dip
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4x14,12,10,8 reps |
rest: 60s
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Cable Cross-Over
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4x14,12,10,8 reps |
rest: 60s
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Dumbbell Incline Fly
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3x15,12,10 reps |
rest: 60s
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Machine Fly
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3x15,12,10 reps |
rest: 60s
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Barbell Bench Press
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3x15,12,10 reps |
rest: 60s
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Dumbbell Incline Bench Press
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3x15,12,10 reps |
rest: 60s
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Dumbbell Decline Press
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3x15,12,10 reps |
rest: 60s
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