[audio:https://www.marcfitt.com/wp-content/uploads/2011/09/P.O.D.-Alive.mp3|titles=P.O.D. – Alive]
In this chest workout, you won’t just have to push yourself to complete it, you’ll have to push yourself to survive it.
1. Incline dumbbell press – 4 x 10
2. Flat bench press – 3 x 10-15
superset with flat dumbbell fly – 3 x 10-15
3. Decline dumbbell press – 3 x 10-15
superset with decline dumbbell fly – 3 x 10-15
4. Incline bench press – 3 x 15
superset with incline dumbbell fly – 3 x 15
5. Close grip machine press – 3 x 20
superset with pec deck – 3 x 20
6. Incline punch – 3 x 20
superset with incline fly – 3 x 20
7. Lower fly – 3 x 20
superset with reverse lower punch – 3 x 20
8. Lateral fly – 3 x 20
superset with Rope pulley pullover – 3 x 20
9. Pulley punch (up/middle/low) – 3 x 15
superset with flat pulley fly – 3 x 20
