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Chest 3
Intermediate (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Decline Smith Machine
4
10
2
mins
7
Exercise
Tutorial
Decline Push-Ups
7
4
10
2
mins
Exercise
Tutorial
Overhead Barbell Press
7
10
4
Keep going!
Exercise
Tutorial
Barbell Pullovers
Exercise
Tutorial
Upward Cable Flyes
Exercise
Tutorial
Center Cable Flyes
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
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
(Pectoral Minor, Tricep Brachii, Anterior Deltoid, Serratus Anterior)
(Pectoral Major, Tricep Brachii, Anterior Deltoid, Serratus Anterior)
(Pectoral Minor, Latissimus Dorsi, Teres Major, Tricep Brachii, Anterior Deltoid)
(Pectoralis Major (upper), Anterior Deltoid, Bicep Brachii (short head)
(Pectoralis Major, Bicep Brachii,
Anterior Deltoid)
Nearly There!
Exercise
Tutorial
Exercise
Tutorial
Exercise
Tutorial
Downward Cable Flyes
(Pectoralis Major, Pectoralis Minor,
Anterior Deltoid)
Crossbody Supinated Dumbbell Raise
(Pectoral Major, Anterior Deltoids, Medial Deltoids, Bicep Brachii)
Dumbbell Half Circle Raise
(Pectoral Major, Pectoral Minor, Medial Deltoids, Posterior Deltoid)
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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