Advanced Chest Workout – Week 3A
Increased intensity and finishers for advanced progress
Bench Press
4 sets × 12 reps (80% 1RM)
Rest: 60s
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Single Arm DB Exercise Ball Press
4 sets × 10 reps
Rest: 0s
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Lying Cable Fly
4 sets × 20 reps
Rest: 60s
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Overload Single Arm Chest Press
4 sets × 10 reps
Rest: 0s
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Chest Dip
4 sets × 10 reps
Rest: 0s
Last set: go until failure
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Pushups
4 sets × 20 reps
Rest: 60s
Last set: go until failure
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