Back to Article
Strength Training Guide for Personal Training Practitioners
Universal Journal of Sport Sciences
| Vol 1, Issue 1
Table 6. Chest. Weeks 7-12
| Day 1: Chest | Volume | Rest |
| Barbell Incline Bench Press | 2x6 @ 85% | 2-5 Minutes |
| Dumbbell Single Arm Chest Press (incline bench) | 1x12 @ 67%, 1x10 @ 70%, 1x8 @ 77%, 1x6 @ 83% | 30-90s |
| Dumbbell Bench Press | 2x6 @ 85% | 2-5 Minutes |
| Dumbbell Incline Chest Flies | 4x8-12, Increasing weight | 30-90s |
| (Compound set with) Dumbbell Incline Chest Flies | 4x8-12, Increasing weight | |
| Squat practice, core, stretch | - | - |