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Strength Training Guide for Personal Training Practitioners
Universal Journal of Sport Sciences
| Vol 1, Issue 1
Table 1. Chest. Weeks 1-6
| Day 1: Chest | Volume | Rest |
| Barbell Bench Press | 2x6 @ 85% | 2-5 Minutes |
| Dumbbell Single Arm Chest Press (neutral bench) | 1x12 @ 67%, 1x10 @ 70%, 1x8 @ 77%, 1x6 @ 83% | 30-90s |
| Incline Dumbbell press | 2x6 @ 85% | 2-5 Minutes |
| Dumbbell Decline Chest flies | 4x8-12, Increasing weight | 30-90s |
| (Superset with) Dumbbell Incline Chest Flies | 4x8-12, Increasing weight | 30-90s |
| Squat practice, core, stretch | - | - |