| حرکت | تعداد |
|---|---|
| Incline Chest Dumbbell Press + Incline Chest Dumbbell Flyes | 4×(10+10) |
| Barbell Bench Press Medium Grip + push up with high foot | 4×(10+max) |
| Decline Barbell Bench Press | 4×10 |
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