Chest & Triceps: EXERCISE 1A INCLINE BARBELL BENCH PRESS You'll need: Barbell, Bench How to Incline Barbell Bench Press thumbnail 4 sets 8 reps -- rest EXERCISE 1B INCLINE DUMBBELL FLYE You'll need: Bench, Dumbbells How to Incline Dumbbell Flye thumbnail 4 sets 8 reps 2 min rest EXERCISE 2A DUMBBELL PRESS You'll need: Bench, Dumbbells How to Dumbbell Bench Press thumbnail 3 sets 10 reps -- rest EXERCISE 2B DUMBBELL FLYE You'll need: Bench, Dumbbells How to Dumbbell Flye thumbnail 3 sets 10 reps 2 min rest EXERCISE 3A DECLINE BARBELL BENCH PRESS You'll need: Bench, Barbell How to Decline Barbell Bench Press thumbnail 2 sets 12 reps -- rest EXERCISE 3B CABLE CROSSOVER You'll need: Adjustable Cable Machine, D-Handle Attachment How to Cable Crossover thumbnail 2 sets 12 reps 2 min rest EXERCISE 4A BENCH DIP You'll need: Bench How to Bench Dip thumbnail 4 sets 8 reps -- rest EXERCISE 4B STATIC LYING TRICEPS EXTENSION You'll need: EZ-Bar, Bench How to Static Lying Triceps Extension thumbnail 4 sets 8 reps 2 min rest EXERCISE 5A CLOSE-GRIP BARBELL BENCH PRESS You'll need: Barbell, Bench How to Close-Grip Barbell Bench Press thumbnail 3 sets 10 reps -- rest EXERCISE 5B TRICEPS PRESSDOWN You'll need: Adjustable Cable Machine, V-Handle Attachment How to Triceps Pressdown thumbnail 3 sets 10 reps 2 min rest EXERCISE 6A SEATED DUMBBELL OVERHEAD TRICEPS EXTENSION You'll need: Dumbbells, Bench How to Seated Dumbbell Overhead Triceps Extension thumbnail 2 sets 12 reps -- rest EXERCISE 6B CLOSE-HANDS PUSHUP You'll need: No Equipment How to Close-Hands Pushup thumbnail 2 sets 12 reps click here
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