Chest Fest Day Level 5

For Optimal Results:
Follow this program for 6-8 weeks.
Before the Pump:
It is highly recommend to warm up before any type of weight training by doing a 5 to 10 minute inclined treadmill walk, elliptical, or precore session.

1. Face Pulls – 3 sets of 15

2. Barbell Bench Press – 5 sets of 5 at 75% of one rep max

3. Barbell Over Head Press – 4 sets of 10 at 60% of one rep max

4. Weighted Dips – 4 sets of 8-10

Super Set with Dumbbell Single Arm Over Head Press – 4 sets of 15 per arm

5. Dumbbell Incline Bench Press – 4 sets of 8-10

Super Set with Push Ups – 4 sets of 10-15

6. Dip – 4 sets of 10

Super Set with Push Ups – 4 sets of 15

7. Push Ups – 4 sets of 10

Super Set with Tricep Extensions – 4 sets of 15

Super Set with Rope Extensions – 4 sets till Failure

 
 
After the Pump:
Stretching at the very end of the session is such an important part of the equation. It helps keep the muscles flexible, healthy, and strong. I highly recommend saving a good 10-15 minutes at the end stretching the muscle or muscle groups that were worked that day.