Strength Training Guide for Personal Training Practitioners
Table 6.
Chest. Weeks 7-12
| Day 1: Chest | Volume | Rest | | Barbell Incline Bench Press | 2x6 @ 85% | 2-5 Minutes | | Dumbbell Single Arm Chest Press (incline bench) | 1x12 @ 67%, 1x10 @ 70%, 1x8 @ 77%, 1x6 @ 83% | 30-90s | | Dumbbell Bench Press | 2x6 @ 85% | 2-5 Minutes | | Dumbbell Incline Chest Flies | 4x8-12, Increasing weight | 30-90s | | (Compound set with) Dumbbell Incline Chest Flies | 4x8-12, Increasing weight | | Squat practice, core, stretch | - | - |
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