4WBW: Week 4: Day 22

Week 4: Four-Day Split: Full Body

The premise this week is that we will work on each body part only once per week,
except for calves and abs, which will be worked twice.

Day 22: Chest, Triceps, Calves

  1. Incline Barbell Bench Press (5 sets; 10 reps)
  2. Dumbbell Bench Press (5 sets; 8/8/10/10/12 reps)
  3. Dumbbell Flye (5 sets; 8/8/10/10/12 reps)
  4. Rope Pressdown (4 sets; 10/10/12/12 reps)
  5. Dumbbell Kickback (3 sets; 10 reps)
  6. Lying EZ-Bar Triceps Extension (3 sets; 10 reps)
  7. Standing Calf Raise (3 sets; 25 reps)
  8. Seated Calf Raise (3 sets; 25 reps)

Thanks for joining me on this journey! If you have any suggestions/encouragement, I’d love to hear it!

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