3D Chest

– Day 1 –

Barbell Bench Press: 5 sets of 10-8-8-6-6 reps, 2-3 min rest
Barbell Bench Press

Incline Barbell Bench Press: 5 sets of 10-8-8-6-6 reps, 2-3 min rest
Incline Barbell Bench Press

Dumbbell Chest Fly: 5 sets of 10-8-8-6-6 reps, 2-3 min rest
dumbbell-chest-fly

Dumbbell Pullover: 5 sets of 10-8-8-6-6 reps, 2-3 min rest
Dumbbell Pullover

Finisher: Progressive incline (45% then 30%) to flat Dumbbell Bench Press: 1 set of 15+15+15 reps without rest
Incline Dumbbell Bench Press
Dumbbell Bench Press

– Day 2 –

Superset: Incline Dumbbell Chest Press + Incline Dumbbell Chest Fly: 2 sets of 12-15 reps, 60-90 secs rest
Incline Dumbbell Bench Press-Incline-dumbbell-fly

Superset: Dumbbell Chest Press + Dumbbell Chest Fly: 2 sets of 12-15 reps, 60-90 secs rest
Dumbbell Bench Press
Dumbbell Chest Fly

Superset: Svend Press + Wide Grip Push-up: 2 sets of 12-15 reps, 60-90 secs rest
Svend Press
Push-up

Finisher: Progressive incline (45% then 30%) to flat Dumbbell Bench Press: 2 sets of 15+15+15 reps without rest, 2 min rest between the sets
Incline Dumbbell Bench Press
Dumbbell Bench Press

Back & Biceps workout

Bent-over Barbell Row: warm-up set + 6 sets of 8 reps
Bent-over Barbell Row

One-arm Lat Pull-down: 5 sets of 8 reps (each side)
One-arm Lat Pull-down

Seated Wide Grip Row: 5 sets of 8 reps
Seated Wide Grip Row

Barbell Curls: 4 sets of 8 reps
Barbel Curls

Cheat & Recover Hammer Curl: 4 sets of 8+8 reps
Dumbbell Hammer Curl

Giant set biceps

3 sets of 4 exercises no rest between exercises, 1 to 3 min of rest between sets

Ex 1: Barbell curls, 8 reps

Ex 2: Seated inclined dumbbell curls, 8 reps

Ex 3: Spider inclined curls, 20 reps

Ex 4: Seated dumbbell concentration curls, 20 reps

Giant set pecs

3 sets of 4 exercises no rest between exercises, 1 to 3 min of rest between sets

Ex 1: Dumbbell bench press, 8 reps

Ex 2: Declined pushups, 8 to 12 reps

Ex 3: Cable fly, top to bottom, 20 reps

Ex 4: Svend press to pullover, 15 reps