Quarter REP Chest

Flat barbell bench Press 1/4 reps

4 sets of 12 reps

Flat Dumbbell Chest Flys 1/4 reps

4 sets of 12 reps

Incline barbell press 1/4 reps

4 sets of 12 reps

Incline dumbbell flys 1/4 reps

4 sets of 12 reps

Pushups

1 sets 100 reps

Close pushups

1 set 100 reps

Examples

• Flat Barbell Bench Press - Quarter-Rep Method

  
  

• Flat Bench Dumbbell Fly Quarter Rep Method

  
  

• Incline Barbell Bench Press - Quarter REP METHOD

  
  

• Incline Dumbbell Fly Quarter Rep Method

  
  

• Pushups

  
  

• Close Stance Pushup