Shared Program

5 Day Split: Chest

Author
Reps & Sets
About
2: Tuesday. This five day split program is designed for an experience gym user wanting to focus on hypertrophy goals. By isolating a specific muscle group in each session, and using approaches such as pyramids, drop-sets and supersets, this program aims to completely exhaust each muscle group in turn, to stimulate muscle growth.

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Bench Press

110 x 70kg
Rest 01:30
28 x 80kg
Rest 01:30
36 x 85kg
Rest 01:30

Incline Dumbbell Bench Press

112 x 30kg
Rest 01:00
212 x 30kg
Rest 01:00
312 x 30kg
Rest 01:00

Cable Standing Flye

112 x 30kg
Rest 01:00
212 x 30kg
Rest 01:00
312 x 30kg
Rest 01:00

Pec Dec

112 x 50kg
Rest 01:00
212 x 50kg
Rest 01:00
312 x 50kg
Rest 01:00

Dips

115
Rest 01:00
215
Rest 01:00
315