MONDAY

Chest · Triceps · Abs — 9 exercises

Exercises

Total sets

Muscle groups

Tap a box after each set — it fills when done

Chest

4 moves

Barbell Bench Press

Flat bench · barbell

4×6–8

Incline Dumbbell Press

Incline bench · dumbbells

4×8–10

Machine Chest Press

Seated chest press machine

3×10–12

Cable Fly

Standing, dual cable towers

3×12–15

3 moves

Rope Triceps Pushdown

High pulley · rope attachment

4×10–12

Overhead Cable Triceps Extension

Low pulley, rope overhead

3×10–12

Assisted / Weighted Dips

Parallel dip bars

3×8–12

2 moves

Cable Crunch

Kneeling, high pulley rope

4×12–15

Hanging Knee Raise

Hanging from pull-up bar

3×12–15