Body Building

Chest Burn

21st August 2020

Warm Up

10 press ups

10 chest press 40% of 1 rep max

10 bench fly’s 40% of 1 rep max

4 rounds, no break

Main Workout

Flat bench press barbell

1:30 min break each set

3 Sets

10 reps, 70% of 1 rep max

Flat bench press barbell

2 min break each set

3 Sets

10 reps, 80% of 1 rep max

Incline bench press

Tempo reps (5 seconds down, 1 second up)
1:30 min break each set

3 Sets

10 reps, 60% of 1 rep max

Incline chest fly’s

1:40 break each set
At the end of set 3 perform as many press-ups as possible in 1 minute

3 Sets

10 reps, 70% of 1 rep max

Allow the movement patterns to improve and increase each round. Avoid pushing end range motion too quickly.