Workout 101- Close Grip Bench
Nov 11, 2014
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 3 | 20 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Grip Barbell Bench Press | 3 | 10 | Chest |
| Dumbbell Bench Press On Bench One Arm | 3 | 8 | Chest |
| Laying on Bench Dumbbell Flys Both Arms | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing High Cable Flys Both Arms | 3 | 10 | Chest |
| Barbell Bench Press On Bench | 3 | 12,-15 | Chest |
| Barbell Close Grip Bench Press with bands | 3 | 15 | Chest |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Incline Bench Press On Bench With Band | 3 | 20 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Grip Incline Bench Press | 3 | 10 | Chest |
| Dumbbell Incline Bench Press On Bench One Arm | 3 | 8 | Chest |
| Laying On Incline Bench Dumbbell Flys Both Arms | 3 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Low Cable Flys Both Arms | 3 | 15 | Chest |
| Barbell Incline Bench Press On Bench | 3 | 12,-15 | Chest |
| Barbell Close Grip Bench Press with bands | 3 | 8 | Chest |
Week 2
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 3 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Grip Barbell Bench Press | 3 | 8 | Chest |
| Dumbbell Bench Press On Bench One Arm | 3 | 5 | Chest |
| Laying on Bench Dumbbell Flys Both Arms | 3 | 12 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing High Cable Flys Both Arms | 3 | 12 | Chest |
| Barbell Bench Press On Bench | 3 | 5 | Chest |
| Barbell Close Grip Bench Press with bands | 3 | 12 | Chest |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Incline Bench Press On Bench With Band | 3 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Grip Incline Bench Press | 3 | 10 | Chest |
| Dumbbell Incline Bench Press On Bench One Arm | 3 | 5 | Chest |
| Laying On Incline Bench Dumbbell Flys Both Arms | 3 | 12 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Low Cable Flys Both Arms | 3 | 12 | Chest |
| Barbell Incline Bench Press On Bench | 3 | 10 | Chest |
| Barbell Close Grip Bench Press with bands | 3 | 10 | Chest |
Week 3
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 4 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Grip Barbell Bench Press | 4 | 8 | Chest |
| Dumbbell Bench Press On Bench One Arm | 4 | 10 | Chest |
| Laying on Bench Dumbbell Flys Both Arms | 4 | 12 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing High Cable Flys Both Arms | 4 | 12 | Chest |
| Barbell Bench Press On Bench | 4 | 6 | Chest |
| Barbell Close Grip Bench Press with bands | 3 | 10 | Chest |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Incline Bench Press On Bench With Band | 4 | 10 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Grip Incline Bench Press | 4 | 8 | Chest |
| Dumbbell Incline Bench Press On Bench One Arm | 4 | 10 | Chest |
| Laying On Incline Bench Dumbbell Flys Both Arms | 4 | 12 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Low Cable Flys Both Arms | 4 | 12 | Chest |
| Barbell Incline Bench Press On Bench | 4 | 10 | Chest |
| Barbell Close Grip Bench Press with bands | 3 | 12 | Chest |
Week 4
Day 1
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Bench Press On Bench With Band | 4 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Grip Barbell Bench Press | 4 | 12 | Chest |
| Dumbbell Bench Press On Bench One Arm | 4 | 12 | Chest |
| Laying on Bench Dumbbell Flys Both Arms | 4 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing High Cable Flys Both Arms | 4 | 12 | Chest |
| Barbell Bench Press On Bench | 4 | 10 | Chest |
| Barbell Close Grip Bench Press with bands | 3 | 8 | Chest |
Day 2
| Exercise | Sets | Reps | Muscle Group |
|---|---|---|---|
| Barbell Incline Bench Press On Bench With Band | 4 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Reverse Grip Incline Bench Press | 4 | 12 | Chest |
| Dumbbell Incline Bench Press On Bench One Arm | 4 | 10 | Chest |
| Laying On Incline Bench Dumbbell Flys Both Arms | 4 | 15 | Chest |
| SUPER-SET | 0 | 0 | TIPS |
| Standing Low Cable Flys Both Arms | 4 | 15 | Chest |
| Barbell Incline Bench Press On Bench | 4 | 5 | Chest |
| Barbell Close Grip Bench Press with bands | 3 | 15 | Chest |
