Chest
#1
Incline Bench Cable Fly or Incline Bench Fly
press every second week, (+1 is 10%- on the last wight that you did use on the 3 set)
W1
3 Sets // 16 Reps
W4
3 Sets // 16 Reps
W2
3 Sets // 16 Reps
W5
3 Sets // 16 Reps
W3
3 Sets // 16 Reps
W6
3 Sets // 16 Reps
#2
Incline Bench Cable Fly or Incline Bench Fly
press every second week, (+1 is 10%- on the last wight that you did use on the 3 set)
W1
3 Sets // 16 Reps
W4
3 Sets // 16 Reps
W2
3 Sets // 16 Reps
W5
3 Sets // 16 Reps
W3
3 Sets // 16 Reps
W6
3 Sets // 16 Reps
#3
Incline Bench Cable Fly or Incline Bench Fly
press every second week, (+1 is 10%- on the last wight that you did use on the 3 set)
W1
3 Sets // 16 Reps
W4
3 Sets // 16 Reps
W2
3 Sets // 16 Reps
W5
3 Sets // 16 Reps
W3
3 Sets // 16 Reps
W6
3 Sets // 16 Reps
#4
Pec-Deck Machine
W1
3 Sets // 16 Reps
W4
3 Sets // 16 Reps
W2
3 Sets // 16 Reps
W5
3 Sets // 16 Reps
W3
3 Sets // 16 Reps
W6
3 Sets // 16 Reps
#5
Dips
(+1 is 10%- on the last wight that you did use on the 3 set) Make your legs come little bit backwords so you lean forword to target the chest more
W1
3 Sets // 16 Reps
W4
3 Sets // 16 Reps
W2
3 Sets // 16 Reps
W5
3 Sets // 16 Reps
W3
3 Sets // 16 Reps
W6
3 Sets // 16 Reps