4/15/23, 10:42 PM about:blank

Day 36: Chest, Abs

SUPERSET (WARM-UP SETS)

Use light weight and stop each set short of failure. Ramp up the weight each set until you reach your
working weight.

Cable cross-over
2 sets, 10-15 reps (no rest)

Chest dip
Use light weight and stop each set short of failure. Ramp up the
weight each set until you reach your working weight.
2 sets, 5 reps (rest 1 min.)

FST-7 SUPERSET
Perform the exercises in order with no rest between exercises and 30 sec. of rest between rounds.

Cable cross-over
7 sets, 8-12 reps (no rest)

Chest dip
Flex your chest for 5-10 seconds during each rest period. Perform
between 4 and 7 sets, depending on your experience level. If you
can't perform 8-12 reps, use the assisted dip station or dip machine.
7 sets, 8-12 reps (rest 30 sec. )

Machine chest press

4 sets, 8-12 reps (rest 2 min.)

Flat Dumbbell Press

4 sets, 8-12 reps (rest 2 min. )

about:blank 1/2
4/15/23, 10:42 PM about:blank

Pec Deck Fly

4 sets, 8-12 reps (rest 90 sec. )

Crunches
4 sets, 25 reps (rest 1 min.)

Ab Crunch Machine
4 sets, 25 reps (rest 1 min.)

Kneeling cable crunch

4 sets, 20 reps (rest 1 min.)

about:blank 2/2