Chest Program

bench Press

3 sets of 12-10-8 reps

lie on your back on a flat bench. keep your buttocks in contact with the bench and your feet flat on the floor

Incline Press

3 sets of 12-10-8 reps

lie on an incline bench set at an angle 45 degrees. take an overhand grip on the barbell with your hand more than shoulder-width apart

Dumbbell Flys

3 sets of 10-8-6 reps

Lie flat on a narrow bench to allow free movement of your shoulders. hold the dumbbells with your arms extended and you elbows slightly bent to lessen the stress on the joint

Parallel bar dips

3 sets of 10-8-6 reps

Support yourself with your arms staight and your torso hanging down from your shoulders