January 05 - Chest

Updated Jan 11, 2026 12:38 PM

Dumbbell Chest Press

Set	Weight	Reps
1	25	10
2	35	10
3	35	10
4	30	10

Dumbbell Incline Chest Press

Set	Weight	Reps
1	25	10
2	25	10
3	25	7
4	20	10

Seated Chest Press

Set	Weight	Reps
1	50	10
2	40	10
3	40	7

Pec Fly

Set	Weight	Reps
1	70	10
2	70	8
3	50	10
4	50	10

Single-arm cable raise

Set	Weight	Reps
1	20	10
2	20	10

Overhead Cable Pulls

Set	Weight	Reps
1	20	15
2	25	10
3	30	8

Tricep Extensions

Set	Weight	Reps
1	40	10
2	40	10
3	45	7

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