In today’s workout, we are training the Pecs and the Core. We are doing a total of 15 sets for Chest and 9 sets for the Core. For hypertrophy, 12-15 sets are ideal for most people. However, depending on your training level you could reduce the number of sets or increase it. For the Core, I am doing the HIIT style workout with 30 secs on and 15 secs off (High-Intensity interval training). Here are the sets and reps.

The workout:

Chest:
1# Bench press 3 sets of 6-8 reps
2# Seated bench press 3 sets of 6-8 reps
3# Incline Dumbell Flies 3 sets of 8-10 reps
4# Dips 3 sets of 12-15 reps
5# K.Bell incline press-out Normal + Incline 3 sets of 12-15 reps

Core HIIT (30 secs on 15 secs off):
1# Mountain Climber 3
2# Knee to Elbow
3# Plank

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