Workout 1: Chest 11
1 Bench press
2- Incline bench press
Sets 5 Reps 5 Tempo 10X0 Rest 60sec
Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start.
3-A Incline dumbbell press
Sets 4 Reps 8 Tempo 2010 Rest 20sec
Lie on an incline bench holding a dumbbell in each hand by your shoulders. Brace your core, then press the weights up until your arms are straight. Lower them back to the start.
3B Incline dumbbell flye
Sets 4 Reps 12 Tempo 2010 Rest 60sec
Get into position with your feet together and hands underneath your shoulders. Brace your core so your body is straight from head to heels. Bend your elbows to lower your chest, then press back up powerfully.