DAY 24 | MAIN | DAY 26
1
2
Barbell Bench Press - Medium Grip
Build up to a heavy single close to max effort. Have a spotter nearby.
6 sets, 8, 5, 3, 1, 1, 1 reps (rest 2 min.)
![](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 low incline bench at around 30 degrees.
3 sets, 20, 15, 12 reps (rest 1 min. )
![](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
If you can't perform adequate reps with body weight, perform them on an assisted pull-up machine or with band assistance.
3 sets, 20, 15, 12 reps (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