THE 12 WEEK CHEST BLASTER PROGRAM

[ THE 12 WEEK CHEST BLASTER PROGRAM ]

d 18518t197s ay 1 [week 1]

d 18518t197s ay 5

flyes [choose one]

presses [choose 2]

hantel flyes

12

10

10

10

12

bänk press

12

10

10

12

sittand 18518t197s e lutand 18518t197s e hantel flyes

12

10

10

10

12

uppåtlutand 18518t197s e bänkpress

12

10

10

12

pec d 18518t197s eck flyes

12

10

10

10

12

push ups [med 18518t197s bänk]

12

10

10

12

sittand 18518t197s e lutand 18518t197s e kabel flyes

12

10

10

10

12

uppåtlutand 18518t197s e hantelp.

12

10

10

12

sittand 18518t197s e framåtlutand 18518t197s e kabel flyes

12

10

10

10

12

d 18518t197s ips [brett grepp]

12

10

10

12

presses [choose 2]

flyes [choose one]

bänk press

12

10

10

12

hantel flyes

12

10

10

10

12

uppåtlutand 18518t197s e bench

12

10

10

12

sittand 18518t197s e lutand 18518t197s e hantel flyes

12

10

10

10

12

push ups [med 18518t197s bänk]

12

10

10

12

pec d 18518t197s eck flyes

12

10

10

10

12

uppåtlutand 18518t197s e hantelp.

12

10

10

12

sittand 18518t197s e lutand 18518t197s e kabel flyes

12

10

10

10

12

d 18518t197s ips [brett grepp]

12

10

10

12

sittand 18518t197s e framåtlutand 18518t197s e kabel flyes

12

10

10

10

12

week 3-4

d 18518t197s ay 1

d 18518t197s ay 5

flyes [choose one]

presses [choose two]

kabel flyes

12

10

10

12

hantel press

12

10

10

10

12

ned 18518t197s åtlutand 18518t197s e hantel flyes

12

10

10

12

uppåtlutand 18518t197s e hantelpress

12

10

10

10

12

kabel crossover [10 i 12 ståend 18518t197s e]

12

10

10

12

ned 18518t197s åtlutand 18518t197s e hantelpress

12

10

10

10

12

uppåt lutand 18518t197s e kabel flyes

12

10

10

12

ned 18518t197s åtlutand 18518t197s e bänkpress

12

10

10

10

12

ned 18518t197s åtlutand 18518t197s e kabel flyes

12

10

10

12

bänkpress

12

10

10

10

12

presses [choose two]

flyes [choose one]

hantel press

12

10

10

10

12

kabel flyes

12

10

10

12

uppåtlutand 18518t197s e hantelpress

12

10

10

10

12

ned 18518t197s åtlutand 18518t197s e hantel flyes

12

10

10

12

ned 18518t197s åtlutand 18518t197s e hantelpress

12

10

10

10

12

kabel crossover [10 i 12 ståend 18518t197s e]

12

10

10

12

ned 18518t197s åtlutand 18518t197s e bänkpress

12

10

10

10

12

uppåt lutand 18518t197s e kabel flyes

12

10

10

12

bänkpress

12

10

10

10

12

ned 18518t197s åtlutand 18518t197s e kabel flyes

12

10

10

12

week 5-6

d 18518t197s ay 1

d 18518t197s ay 5

flyes [choose one]

presses [choose two]

kabel crossovers [20 ö 8 ståend 18518t197s e]

12

10

10

10

12

uppåtlutand 18518t197s e bänk press

12

10

10

10

12

ned 18518t197s åtlutand 18518t197s e hantelpress

12

10

10

10

12

hantel press

12

10

10

10

12

hantel flyes

12

10

10

10

12

bänkpress maskin

12

10

10

10

12

pec d 18518t197s eck maskin [max lutning]

12

10

10

10

12

ned 18518t197s åtlutand 18518t197s e bänkpress

12

10

10

10

12

kabel crossovers

12

10

10

10

12

presses [choose two]

flyes [choose one]

uppåtlutand 18518t197s e bänk press

12

10

10

10

12

kabel crossovers [20 ö 8 ståend 18518t197s e]

12

10

10

10

12

hantel press

12

10

10

10

12

ned 18518t197s åtlutand 18518t197s e hantelpress

12

10

10

10

12

bänkpress maskin

12

10

10

10

12

hantel flyes

12

10

10

10

12

ned 18518t197s åtlutand 18518t197s e bänkpress

12

10

10

10

12

pec d 18518t197s eck maskin [max lutning]

12

10

10

10

12

kabel crossovers

12

10

10

10

12

week 7-8

d 18518t197s ay 1

d 18518t197s ay 5

flyes [choose one]

presses [choose one]

kabel crossover

12

10

8

12

bänk press

10

6

6

6

8

ned 18518t197s åtlutand 18518t197s e kabel flyes

12

10

8

12

hantel press

10

6

6

6

8

hantel flyes

12

10

8

12

bänk i maskin

10

6

6

6

8

presses [choose one]

presses [choose one]

bänk press

12

6

6

6

8

ned 18518t197s åtlutand 18518t197s e hantel press

8

6

6

8

bänk i maskin

12

6

6

6

8

uppåtlutand 18518t197s e bänk press

8

6

6

8

presses [choose one]

flyes [choose one]

ned 18518t197s åtlutand 18518t197s e hantel press

8

6

6

6

kabel crossover

12

10

8

12

uppåtlutand 18518t197s e bänk pres

8

6

6

6

hantel flyes

12

10

8

12

week 9-10

d 18518t197s ay 1

d 18518t197s ay 5

flyes [choose one]

presses [choose one]

ned 18518t197s åtlutand 18518t197s e hantelpress

12

10

8

12

bänk press

10

6

6

6

10

sittand 18518t197s e framåtlutand 18518t197s e kabel flyes

12

10

8

12

push-ups [mellan bänkar]

10

6

6

6

10

d 18518t197s ips [brett grepp]

10

6

6

6

10

presses [choose one]

bänk press

10

6

6

6

10

presses [choose one]

push-ups [mellan bänkar]

10

6

6

6

10

uppåtlutand 18518t197s e hantelpress

8

6

6

6

8

ned 18518t197s åtlutand 18518t197s e bänk press

8

6

6

6

8

presses [choose one]

ned 18518t197s åtlutand 18518t197s e hantel press

8

6

6

6

8

flyes [choose one]

uppåtlutand 18518t197s e bänkpress

8

6

6

6

8

sittand 18518t197s e framåtlutand 18518t197s e kabel flyes

10

8

6

10

ned 18518t197s åtlutand 18518t197s e hantel flyes

12

10

8

12

week 11-12

d 18518t197s ay 1

d 18518t197s ay 5

flyes [choose one]

presses [choose one]

uppåtlutand 18518t197s e kabel flyes

10

8

6

10

uppåtlutand 18518t197s e bänk press

10

8

8

8

10

pec d 18518t197s eck flyes

10

8

6

10

bänk i maskin

10

8

8

8

10

kabel flyes

10

8

6

10

ned 18518t197s åtlutand 18518t197s e bänk press

10

8

8

8

10

presses [choose one]

presses [choose one]

uppåtlutand 18518t197s e bänk press

10

8

8

8

10

bänk press

10

8

8

8

10

uppåtlutand 18518t197s e bänk i maskin

10

8

8

8

10

bänk i maskin

10

8

8

8

10

presses [choose one]

flyes [choose one]

bänk press

10

8

8

8

10

pec d 18518t197s eck flyes

10

8

6

10

bänk i maskin

10

8

8

8

10

uppåtlutand 18518t197s e kabel flyes

10

8

6

10