Cấp độ 1
- DB Bench Press (External ROtation at Top) – 10×10
- Chest Dips (Lift Knees Towards Chest) – 2 x Max Reps
Cấp độ 2
- Bench Press (Wide Grip) – 3 x 8
- Incline DB Hex Press – 3 x 12
- Push Ups (Wide Grip) – 3 x Max
Cấp độ 3
- Bench Press (Wide Grip) – 2 x 20
- Flat Bench Flyes – 2 x 20
- Incline Bench Press (Wide Grip, to chin) – 2 x 20
- Incline Flyes – 2 x 20
- Chest Dips – 2 x Max Reps
Cấp độ 4
- Incline DB Press (60 Degrees, to chin) – 2 x 10
- Incline DB Press (45 Degrees, to chin) – 2 x 10
- Incline DB Press (30 Degrees) – 2 x 10
- DB Bench Press – 2 x 10
- Chest Dips – 2 x Max Reps
Cấp độ 5
- Larsen Bench Press – 2 x 10
- Bench Press (Drop the Weight 50%) – 2 x Max
- Chest Dips – 2 x 10
- Band Push Ups – 2 x Max
