Chest Workout

For information purposes only. Exercise at your own risk

Warm up with 10 minutes of medium intensity cardio vascular exercise

To warm up shoulders, with a light weight perform:
shoulder press 20 reps
Lat raise 20 reps
Front raise 20 reps
Repeat twice with no rest.

To warm up the chest
Perform 20 reps with a light weight on the pectoral fly machine
Perform 20 press ups
Repeat twice with no rest

Perform a ‘warm up set’ before each new exercise.

Flat Barbell Bench Press 8 - 10 repetitions x 3 sets

Incline Barbell Bench Press 10 - 12 repetitions x 3 sets

Machine Pectoral Flys 12 - 15 repetitions x 2 sets

Weighted Dips (with elbows held in) 8 - 10 repetitions x 3 sets

Cable Triceps Extension 12 - 15 Repetitions x 2 sets

Cool down on a piece of cardio for ten mins

Stretch