Chest Workout #9

Superset
Incline Barbell Bench Press-

15 reps

Flat Bench Dumbbell Fly -

12-15 reps

Repeat for 5 sets

Superset

Flat Barbell Bench Press - Wide Grip

15 reps

Flat Bench Dumbbell Fly 

12-15 reps
Repeat for 4 sets

Superset
Incline Dumbbell Bench Press – Quarter REP METHOD

12-15 reps

Cable Crossover -

15 reps
3 sets

Superset

Flat Dumbbell Bench Press  - Quarter REP METHOD

15 reps

Cable Crossover From Bottom

15 reps
3 sets

Kneeling Cable Crunches

 12-20 reps

5 sets

Examples

• Incline Barbell Bench Press

  
  

• Flat Bench Dumbbell Fly

  
  

• Flat Barbell Bench Press - Wide Grip

  
  

• Flat Bench Dumbbell Fly

  
  

• Incline Dumbbell Bench Press - Quarter REP METHOD

  
  

• Cable Crossover

  
  

• Flat Dumbbell Bench Press - Quarter REP METHOD

  
  

• Cable Crossover From Bottom

  
  

• Kneeling Cable Crunches