video phone beyonce mp3 Chest Workout To Increase Bench Press

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Here is a Chest Workout To Increase Your Bench Press Strength. This workout is great for everyone and can be done 1-2 times a week. This workout will take you about 60 minutes. Here is the full workout and it is 100% Gain Certified!!!
1) Barbell Bench Press 6 Sets x (1st Set x 12 reps @65% of 1RM), (2nd Set x 9 reps @ 70% of 1RM)
(3rd Set x 6 reps @ 77% of 1RM)
(4th Set x 3 reps @ 83% of 1RM)
(5th Set x 1 rep @ 90% of 1RM)
(6th Set x AMRAP @ 65% “Pause Reps” (Rest 2-3 minutes after every set)
2) Incline OR Decline Dumbbell Bench Press 4 Sets x 8-10 reps (Use the same weight and Aim to increase reps every week)
3) Machine Flies 5 Sets x 8-12 reps (Rest 60-90 seconds after every set)
4a) Seated DB Overhead Extension 3 Sets x 8-12 reps
***SUPER-SET***
4b) E-Z Curl Bar Curls 3 Sets x 8-10 reps (Rest 60-90 seconds between every set)
5) Seated DB Side Raises 3 Sets x 12-15 reps & 3rd Set is a Drop Sets) (Rest 60-90 seconds after every set)
6) Smith Machine Calf Raises x 100 Reps (30 Day Challenge w/ 95lbs SLOW & CONTROLLED

video phone beyonce mp3 Chest Workout To Increase Bench Press
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