Chest 101 #2

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     The second chest routine in this series running through to June, we'll touch on moving more weight in your bench press.

 Then we'll see if your up for the challenge, as we test your balance by using the Swiss Ball. 

The third will be a chest workout involving the Smith Machine, for those of you who have the room for one.


Bench Press 101


Barbell Bench Press---8 sets@ 15,12,10,8,8,6,4, and 2 reps-increase in weight


Flat Bench DB Press---4 sets@ 10,8,8, and 5 reps


Incline Fly---2 sets@ 12 reps

Switching it up-

Swiss-Ball DB Press---4 sets@ 12, 10,8 and 8 reps


Swiss-Ball DB Fly---3 sets@ 10,8, and 8 reps


Incline DB Press---3 sets@ 10,5, and 5 reps


Dips---to failure



Smith it-


Decline Smith Machine---4 sets@ 12, 10, 10,and 8 reps


Flat Bench Smith Machine---4 sets@ 10, 10 ,8,and 8 reps


Incline Smith Press---4 sets@ 10, 10, 8, and 8 reps


Smith Push-Ups-feet-up---2 sets to failure


compound with


Smith Push-Ups-feet down---2 sets to failure

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