For All Weight Loss, gain and body building

  Workout 1: Chest 1 1  Bench press Sets  5  Reps  5 Tempo 10X0 Rest 60sec Lie on a flat bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start. 2 Incline bench press Sets  5  Reps  5  Tempo  10X0  Rest  60sec Lie on an incline bench holding a barbell with your hands slightly wider than shoulder-width apart. Brace your core, then lower the bar towards your chest. Press it back up to the start. 3A Incline  dumbbell press Sets  4  Reps  8  Tempo  2010  Rest  20sec Lie on an incline bench holding a dumbbell in each hand by your shoulders. Brace your core, then press the weights up until your arms are straight. Lower them back to the start. 3B Incline  dumbbell flye Sets  4  Reps  10  Tempo  2111  Rest  20sec Lie on an incline bench holding a dumbbell in each hand above your face, with your palms facing and a slight bend in your elbows. Lower them to the sides, then bring them b