OFFICIAL PLAN · FREE

ADERAP: Chest Builder — Pressing Angle Mastery

4 DAYS · INTERMEDIATE · BARBELL, CABLE, DUMBBELL

Flat Bench

  1. Bench Press
    Bench PressChest
  2. Incline Bench PressChest
  3. Cable Fly
    Cable FlyChest
  4. Tricep Pushdown
    Tricep PushdownArms

Dumbbell Press

  1. Dumbbell Bench Press
    Dumbbell Bench PressChest
  2. Incline Dumbbell Press
    Incline Dumbbell PressChest
  3. High Cable FlyChest
  4. Close-Grip Bench PressChest

Machine & Cable

  1. Bench Press
    Bench PressChest
  2. Dumbbell Fly
    Dumbbell FlyChest
  3. Chest-Supported RowBack
  4. Face Pull
    Face PullShoulders

Incline Focus

  1. Incline Bench PressChest
  2. Close-Grip Bench PressChest
  3. Cable Fly
    Cable FlyChest
  4. Tricep Pushdown
    Tricep PushdownArms
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