Roidrage81
New member
looking to change my plan up. I was using the 10 week mass building. I would change up chest with bench and dumbells every week:
chest:
Barbell Bench Press (sets 4) 10, 8, 8, 6
Incline Bench Press (sets 3) 8, 8, 6
Decline Bench Press (sets 3) 8, 8, 6
Dumbbell Flys (sets 2) 10
Dumbbell Pullover (sets 2) 8
Triceps:
Tricep Extension (sets 4) 10, 8, 8, 6 adding weight
Tricep Dip (sets 3) 10
Tricep Bench Dip (sets 3) 8
chest:
Barbell Bench Press (sets 4) 10, 8, 8, 6
Incline Bench Press (sets 3) 8, 8, 6
Decline Bench Press (sets 3) 8, 8, 6
Dumbbell Flys (sets 2) 10
Dumbbell Pullover (sets 2) 8
Triceps:
Tricep Extension (sets 4) 10, 8, 8, 6 adding weight
Tricep Dip (sets 3) 10
Tricep Bench Dip (sets 3) 8
