Chest Russian Strength Program

by massimo

Settings

Grid View
List View

Summary

  • event_availableDecember 22nd, 2013
  • schedule14 minutes
  • equalizer32 sets, 304 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: 11 x 
  • Set 4: 11 x 
  • Set 5: 10 x 

Total: 

4. Cable cross overs

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

Total: 

5. Side laterals

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 11 x 
  • Set 4: 10 x 

Total: 

6. Dumbbell Chest Tricep Extension

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 11 x 

Total: 

7. V-bar Press down

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

Total: