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Shailey and Sammy CollierShailey and Sammy Collier
/30 Day Advanced Prog.

W2/D2 Chest

5.0|45 min
CHEST: DB PRESS: - 1 warm-up set 15 reps - 3 sets increasing weight each set 6-10 reps - 2 HEAVY sets 5-8 reps **drop set each set with static reps to failure, minimum 5 reps each arm** INCLINE HAMMER PRESS: - 2 sets increasing weight each set 8-12 reps - 2 HEAVY sets 6-8 reps **dropset each set with static reps to failure, minimum 5 reps each arm** WEIGHTED DIPS: - 3 sets increasing weight each set 6-10 reps **drop set each set with bodyweight reps to failure** **giant set each set with wide push-ups to failure** - DECLINE BARBELL PRESS: - 3 sets increasing weight each set 8-12 reps - 2 HEAVY sets 6-8 reps **drop set each set with one round of 21’s** PEC DECK FLY: - 3 sets Increasing weight each set 6-10 reps **drop set each set with static reps to failure, minimum 6 reps each arm**

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