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IronLedger
ChestintermediateHypertrophy

Chest and triceps

Pressing volume with flyes and elbow extensions. Warm the shoulders first.

About 55 minutes · rest as written

  1. 1
    Barbell bench press

    4 × 6–8 · rest 150s

    Form video
  2. 2
    Incline dumbbell press

    3 × 8–12 · rest 90s

    Form video
  3. 3
    Chest dip

    3 × 6–10 · rest 90s

    Form video
  4. 4
    Cable chest fly

    3 × 12–15 · rest 60s

    Form video
  5. 5
    Skull crusher

    3 × 8–12 · rest 75s

    Form video
  6. 6
    Triceps pushdown

    2 × 12–15 · rest 60s

    Form video