This is the Incline Day workout from the Bench Press Specialization plan. It trains Chest, Shoulders and Triceps across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Barbell Incline Bench Press while you are freshest, then work down the list. Most sets sit in moderate reps for muscle growth. Rest 90 seconds to 2 minutes on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Barbell Incline Bench Press | 4 × 8 |
 Dumbbell Incline Press | 3 × 10 |
 Cable Crossover | 3 × 10 |
 Dumbbell Lateral Raise | 3 × 12 |
 DB Overhead Tricep Extension | 3 × 12 |
