Day 1: Chest

Volume

Rest

Barbell Bench Press

2x6 @ 85%

2-5 Minutes

Dumbbell Single Arm Chest Press (neutral bench)

1x12 @ 67%, 1x10 @ 70%, 1x8 @ 77%, 1x6 @ 83%

30-90s

Incline Dumbbell press

2x6 @ 85%

2-5 Minutes

Dumbbell Decline Chest flies 

4x8-12, Increasing weight

30-90s

(Superset with) Dumbbell Incline Chest Flies

4x8-12, Increasing weight

30-90s

Squat practice, core, stretch

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