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Quick and effective chest workout. Flat or Incline Bench Press - 2 warm up sets. Take your 5 rep max. Do as many sets as it takes to get to 15 reps. No more than 30 seconds of rest between sets. Incline or Flat Dumbbell Press (Do the opposite of what you did in the first exercise) - 1 warm up set. Take your 10 rep max. Do as many sets as it takes to get to 30 reps. No more than 30 seconds of rest in between. Pushup - 100 reps. Do it in as many sets as possible to reach that number. Rest no more than 45 seconds between sets.