DAY 10 | MAIN | DAY 12
1
2
Barbell Bench Press - Medium Grip
Use the stripping method on the final set. See Training Guidelines for details.
4 sets, 8, 6, 4, 2 reps (rest 90 sec.)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-81e-bench-press-m1-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-81e-bench-press-m2-square-130x130.jpg)
3
Barbell Incline Press
Perform on a medium incline bench of around 45 degrees.
5 sets, 30, 8, 6, 4, 2 reps (rest 90 sec. )
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-42n-incline-bench-press-m1-square-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/xdb-42n-incline-bench-press-m2-square-130x130.jpg)
4
5
Chin-Up
Perform each set to failure. If you can't perform at least 8-10 reps with body weight, perform them on an assisted pull-up machine or with band assistance.
4 sets, to failure (rest 90 sec.)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/2019-xdb-126c-chin-up-m1-130x130.jpg)
![](https://www.bodybuilding.com/images/2020/xdb/cropped/2019-xdb-126c-chin-up-m2-130x130.jpg)
6