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AMS Athletics Beginnings EP 9 Quick and effective Chest and Abs workout

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AMS Athletics Beginnings EP 9 Quick and effective Chest and Abs workout

Chest:
Warmup exercise :
3 sets x 15-20 reps of dips
3 sets x 15-20 reps of inclined push ups(super set)

Exercise 1:
4 sets x 12-16 reps of inclined barbell bench press

Exercuse 2:
4 sets x 12-16 reps of flat bench barbell press

Exercise 3:
3 sets x 15-20reps of horizontal barbell pullovers

Abs:
Exercise 1:
3 sets x 15-20reps horizontal leg crunches
3 sets x 15-20reps vertical leg raises
3 sets x 3-10 reps of straight body drops(super set)

Exercise 2:
3 sets x 10 reps of declined lateral core rotations for each side
3 sets x 20 reps of declined abs spins ( super set)
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