Day | 1 - Chest |
 | 1. Machine Bench Press(Vertical Press)
Sets: | 3 | Reps: | 12 | Notes: | Focus on breathing out on the exertion and in on the negative. |
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 | 2. Push Up
Sets: | 3 | Reps: | 12 | Notes: | Keep your form. |
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Day | 2 - Chest |
 | 1. Incline Dumbbell Press
Sets: | 3 | Reps: | 12 | Notes: | Complete 1-3 sets. This will be an introduction to dumbbells for the chest muscle. Start light and work your way up. |
|
 | 2. Smith Machine Incline Press
Sets: | 3 | Reps: | 12 | Notes: | You may need a spotter for this exercise but it will introduce you to a different angle on your chest muscle. |
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Day | 3 - Chest |
 | 1. Bench Press
Sets: | 3 | Reps: | 12 | Notes: | Try light weights and make sure to get between 12-15 reps. |
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 | 2. Ball Incline Dumbbell Press
Sets: | 3 | Reps: | 12 | Notes: | Try this exercise once a week, it will help you work towards getting on the ball. This is an advanced exercise. |
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