The Incredible Bulk Program

Day 64:   Chest, Triceps & Abs

Day 64: Chest, Triceps & Abs                  


Bench Press - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Decline Bench Press - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest
Standing Cable Flys - 4 Sets -- 10-8-6-4 reps -- 30-60 seconds rest

Skull Crushers - 3 Sets -- 8-6-4 reps -- 30-60 seconds rest
Tricep Push Downs -3 Sets -- 8-6-4 reps -- 30-60 seconds rest
Tricep Pull Downs - 3 Sets -- 8-6-4 reps -- 30-60 seconds rest
Tricep Push Ups - 3 Sets -- 20-15-10 reps -- 30 seconds rest

Ab Bicycles - 1 minute then 1 minute rest
Leg Thrusts - 1 minute then 1 minute rest
Russian Twists - 1 minute

    • The First set of each of these exercises is to get you warmed up and feeling the motions and should be fairly light weight. After the first set you should be able to determine the right starting weight to hit the recommended reps. If you can get more reps out then you are not using enough weight, also if you cant get to the number of reps in your set, you are using too much weight.

    • If you have purchased the Epic Arms Program simply replace all arm workouts in this workout with the Epic Arms Program workouts for best results