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Chest 4
Intermediate (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Barbell Over-Head Press
4
10
2
mins
7
Exercise
Tutorial
Pectoral Flye Machine
7
4
10
2
mins
Exercise
Tutorial
Dumbbell Chest Flye
7
10
4
Keep going!
Exercise
Tutorial
Close Dumbbell Bench Press
Exercise
Tutorial
Tricep Smith Machine Bench Press
Exercise
Tutorial
Machine Triceps Dips
Rest
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
7
10
4
7
10
4
7
10
4
(Pectoral Major, Tricep Brachii, Anterior Deltoid, Serratus Anterior)
(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Bicep Brachii, Anterior Deltoid)
(Pectoral Major, Pectoral Minor, Anterior Deltoid, Bicep Brachii)
(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Anterior Deltoid)
(Pectoralis Major, Anterior Deltoid, Tricep Brachii
(Tricep Brachii, Brachialis, Brachioradialis)
Nearly There!
Exercise
Tutorial
Exercise
Tutorial
Exercise
Tutorial
Straight Bar Pushdowns
(Tricep Brachii, Bicep Brachii,
Brachioradialis)
Knee Push-Ups
(Pectoralis Major, Pectoralis Minor, Tricep Brachii, Bicep Brachii, Anterior Deltoid)
Medicine Ball Slams
(Pectoralis Major, Anterior Deltoids, Medial Deltoids, Posterior Deltoids, Latissimus Dorsi)
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
RPE
Sets
Reps
Rest
Rest
7
10
4
7
10
4
7
10
4
2:1:2
2:1:2
2:1:2
2
mins
2
mins
2:1:2
2
mins
2:1:2
2
mins
2:1:2
2
mins
2:1:2
2
mins
2:1:2
2
mins
2:1:2
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
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