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