<aside> 🛡️

Chest + triceps, upper chest first. ~80 min lifting + finisher. Last set of every exercise goes to failure.

</aside>

Warm-up (10 min): 5 min easy cardio, band pull-aparts, arm circles, 2–3 ramp-up sets of incline bench.

Workout

# Exercise Sets × reps Rest
1 Incline barbell bench press 4 × 6–8 2–3 min
2 Machine chest press (wide handles) 4 × 8–10 2 min
3 Low-to-high cable fly 3 × 12–15 60 s
4 High-to-low cable crossover 3 × 12–15 60 s
5 Pec deck 2 × 15 + rest-pause 60 s
6 Close-grip bench press 3 × 8–10 90 s
7 Overhead cable extension + rope pushdown (superset) 3 × 12 / 15 60 s

<aside> 🔥

Finisher: push-ups, 3 rounds of max reps (45 s rest) · 15 min bike intervals: 30 s hard / 60 s easy

</aside>

How to do it

1 · Incline barbell bench press

2 · Machine chest press

3 · Low-to-high cable fly

4 · High-to-low cable crossover

5 · Pec deck + rest-pause

6 · Close-grip bench press

7 · Overhead cable extension + rope pushdown