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Chest 5
Intermediate (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Plated Palloff Press
4
10
2
mins
7
Exercise
Tutorial
Chest Press Machine
7
4
10
2
mins
Exercise
Tutorial
Machine Bench Press
7
10
4
Keep going!
Exercise
Tutorial
Decline Smith Machine Press
Exercise
Tutorial
Incline Smith Machine Press
Exercise
Tutorial
Standing Barbell Wide Overhead Press
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, Rectus Abdominis, Transverse Abdominis, Obliques, Anterior Deltoid, Medial Deltoid, Posterior Deltoid, Triceps Brachii)
(Pectoralis Major, Anterior Deltoid, Triceps Brachii, Serratus Anterior, Biceps Brachii)
(Pectoral Major, Tricep Brachii, Anterior Deltoid)
(Pectoralis Minor, Tricep Brachii (Lateral Head), Anterior Deltoid)
(Pectoralis Major, Anterior Deltoid, Tricep Brachii, Bicep Brachii)
(Pectoral Minor, Anterior Deltoid, Medial Deltoid, Triceps Brachii, Serratus Anterior)
Nearly There!
Exercise
Tutorial
Exercise
Tutorial
Exercise
Tutorial
Barbell Pull-Overs
(Pectoral Minor, Latissimus Dorsi, Teres Major, Tricep Brachii, Anterior Deltoid)
Single Dumbbell Flye
(Pectoralis Major,
Anterior Deltoid, Triceps Brachii)
Crab Walk/Push-Ups
(Pectoral Major, Anterior Deltoid, Triceps Brachii, Rectus Abdominis, Transverse Abdominis, Obliques)
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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