| حرکت | تعداد |
|---|---|
| Smith Machine Incline Bench Press + Incline Chest Dumbbell Flyes | 4×(10+10) |
| Machine Bench Press + Butterfly | 4×(12+12) |
| Downward Cable Crossover | 3×15 |
This is a sample of chest training , please talk with your coach and under his supervision do similar to this training for chest at least 2 times per week for your chest