WOD: Friday Chest

WOD : CHEST ( Old School Pecs Workout )

Beginner

Warm Up 

Push-Up 2 Sets 20 reps

Workout 

Flat Chest Press 

3 x 10 - 15 

Light Weight

Incline Dumbbell Press 

3 x 10 - 15 

Dips 

2 x 8 - 10 

Machine Flys 

2 x 10 - 15 

Advanced

Warm-Up

Push-Up 2 sets till failure 

Workout 

Bench Press 

5 x - 10 - 12 

Incline Dumbbell Press 

5 x 8 - 12 

Dips 

3 x 12 

Flys 

3 x 10 - 12 

For better pump, try end it with push up until failure.

For advanced, focus on contraction. Start with lower weight, higher repetitions and then lower the repetitions as the weight increases every sets.

Challenge yourself by minimizing your rest time.

Never Give Up. Never Give In. Never Back Down.

Where Champions Are Made.