2016 11 Weeks Out
Week 11 Full Chest Workout (open)

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11 Weeks Out Chest Workout
DB INCLINE PRESS
SET 1: 20 reps
SET 2: 15 reps
SET 3: 15 repS, 5 partial reps
SET 4: 8 reps, 5 partial reps
SET 5: 8 reps
*rest 60-75 seconds in between sets

HAMMER STRENGTH INCLINE PRESS
SET 1: 15 reps
SET 2: 15 reps
SET 3: 10 reps, 5 reps each arm
SET 4: 10 reps, 5 reps each arm
*rest 60-75 seconds in between sets

CABLE FLY TO CABLE PRESS
SET 1: 20 reps each
SET 1: 15 reps each
SET 1: 15 reps each
SET 1: 12 reps each
*rest 60-75 seconds in between sets

DB FLY TO CLOSE GRIP PRESS
SET 1: 12 reps each
SET 2: 10 reps each
SET 3: 8 reps each
*rest 60-75 seconds in between sets

SMITH MACHINE INCLINE PRESS
SET 1: 10 reps
SET 2: 8 reps
SET 3: 8 reps
SET 4: 12 reps
*rest 60-75 seconds in between sets.

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