Chest Russian Strength Program

by massimo

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Summary

  • event_availableJanuary 6th, 2014
  • schedule1 h
  • equalizer32 sets, 317 reps
  • fitness_center

1. Flat Barbell Bench Press

  • Set 1: 15 x 
  • Set 2: 12 x 
  • Set 3: 8 x 
  • Set 4: 5 x 
  • Set 5: 3 x 
  • Set 6: 1 x 
  • Set 7: 6 x 

Total: 

2. Bodyweight Dips

  • Set 1: 6 x 
  • Set 2: 6 x 
  • Set 3: 6 x 
  • Set 4: 6 x 
  • Set 5: 6 x 

Total: 

3. Incline Dumbbell Bench Press

  • Set 1: 10 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 10 x 
  • Set 5: 8 x 

Total: 

4. Cable cross overs

  • Set 1: 14 x 
  • Set 2: 13 x 
  • Set 3: 13 x 
  • Set 4: 12 x 

Total: 

5. Machine Side laterals

  • Set 1: 13 x 
  • Set 2: 15 x 
  • Set 3: 15 x 
  • Set 4: 15 x 

Total: 

6. Dumbbell Chest Tricep Extension

  • Set 1: 14 x 
  • Set 2: 12 x 
  • Set 3: 9 x 

Total: 

7. V-bar Press down

  • Set 1: 14 x 
  • Set 2: 10 x 
  • Set 3: 9 x 
  • Set 4: 9 x 

Total: