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Description

Today's marching orders call for two Chest Dominance workouts. In the morning and evening, you will attack your chest from multiple angles to develop your upper, lower, inner, and outer pectorals. You'll hit your pecs with flyes and presses to build thickness, width, definition, and strength. You will go to war to become more.


Exercises

Set 1: 1 round
Small Forward Arm Circles
Effort: Vigorous
Small Forward Arm Circles
30 seconds
Small Reverse Arm Circles
Effort: Vigorous
Small Reverse Arm Circles
30 seconds
Cardio Warm Up
Effort: Vigorous
Cardio Warm Up
1 minute
Walking Inchworms with Push-Ups
Effort: Vigorous
Walking Inchworms with Push-Ups
1 minute

Set 2: 3 rounds
Push-up Wide
Effort: Very Hard
Push-up Wide
12 reps
Incline Push-up Wide
Effort: Very Hard
Incline Push-up Wide
12 reps
Incline Push-up Meduum
Effort: Very Hard
Incline Push-up Meduum
12 reps
Incline Push-up Reverse Grip
Effort: Very Hard
Incline Push-up Reverse Grip
12 reps
Incline Push-up Close-grip
Effort: Very Hard
Incline Push-up Close-grip
12 reps

Set 3: 3 rounds
Bodyweight Flyes
Effort: Very Hard
Bodyweight Flyes
12 reps

Set 4: 3 rounds
Isometric Wipes
Effort: Very Hard
Isometric Wipes
12 reps

Set 5: 3 rounds
Clock Push-ups
Effort: Very Hard
Clock Push-ups
12 reps

Set 6: 3 rounds
Dumbbell Bench Press
Weights: Maximum
Dumbbell Bench Press
9 reps
Prisoner Squats
Prisoner Squats
1 minute
Dumbbell Fly
Weights: Maximum
Dumbbell Fly
Reps until failure

Set 7: 1 round
Incline Cable Chest Press
Weights: Heavy
Effort: Maximum
Incline Cable Chest Press
10 reps

Set 8: 3 rounds
Single-arm Cable Crossover
Effort: Very Hard
Single-arm Cable Crossover
12 reps

Set 9: 3 rounds
Cable Crossover
Effort: Very Hard
Cable Crossover
12 reps

Set 10: 3 rounds
Cable Iron Cross
Weights: Heavy
Effort: Very Hard
Cable Iron Cross
12 reps

Set 11: 3 rounds
Pullovers on Ball
Weights: Heavy
Pullovers on Ball
12 reps
Close-grip Dumbbell Press
Weights: Heavy
Effort: Very Hard
Close-grip Dumbbell Press
12 reps

Set 12: 3 rounds
Low Cable Crossover
Weights: Heavy
Effort: Maximum
Low Cable Crossover
12 reps


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