Split Chest Work out Part 2:

{*__*}
Day One:
Primary Focus: Chest/ Back

Seated Calf raises 5 sets x 15-20 reps

* Bench Press & Incline Bench Press will switch load/ sets
on the next trg. Each got equal opportunity to do 7 sets.

Bench Press 7 sets 12 - 10 – 8 – 6 – 8 - 10 – 12 reps

Machine Dips 4 sets of 15 reps

Incline Bench Press 4 sets of 10 reps

Lats Pull-downs 5 sets 12 - 10 – 8 –10 – 12 reps

Seated Row 5 sets 12 - 10 – 8 –10 – 12 reps

Day Two:
Primary Focus: Leg/ Shoulder/ Arm

Squats 5 sets x 8-12 reps

Leg Extensions 5 sets x 12-15 reps

Shoulder Press 5 sets 12 - 10 – 8 –10 – 12 reps

Upright Row 5 sets 12 - 10 – 8 –10 – 12 reps

Side laterals 5 sets of 10 – 12 reps

*Super set all arm exercise for added intensity.

Barbell Curl 5 sets x 10-12 reps

Lying Extensions 5 sets x 10-12 reps

Hammer Curl 5 sets x 10-12 reps

Reverse Tricep Extensions 5 sets x 10-12 reps

{*__^}