Exercises that define and sculpt your chest help you look your best at the beach. They can also help you do a variety of daily tasks, like lifting or pushing objects. On top of all that, while you improve your look and strength, you lift your mood, too.

Recommended frequency: 2 times per week.

Compact

Extended

  • Superset A

    5 sets:

    12 – 8 – 8 – 8 – 12

    5 sets:

    12 – 8 – 8 – 8 – 12

    Superset B

    5 sets:

    8 – 8 – 8 – 8 – 8

    5 sets:

    12 – 12 – 12 – 12 – 12

  • Superset A

     

    12 reps

    12 reps

    8 reps

    8 reps

    8 reps

    8 reps

    8 reps

    8 reps

    12 reps

    12 reps

    Superset B

    8 reps

    12 reps

    8 reps

    12 reps

    8 reps

    12 reps

    8 reps

    12 reps

    8 reps

    12 reps

Rest 60 seconds

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Rest 30 seconds

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Rest 40 seconds

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Rest 90 seconds

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Rest 120 seconds

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