The World’s Most Conga Chesticles

The purpose of this program is to work on weak points. For this 5 weeks we’ll focus on chest and tri’s . Don’t run this if you hate having a huge chest. This is the 3rd installment in my conga series. Recommend for advanced lifters that are honest about the rpe’s they use

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Week 1

Week 2

Week 3

Week 4

Week 5

Calf Raise (Machine)

Tricep Pushdown (Cable)

Chest Press (Machine)

Bench Press (Barbell)

Decline Sit Up (Weighted)

Leg Extension

Leg Curl

Hip Abductor (Machine)

Hip Adductor (Machine)

Hack Squat

Leg Press

Cable Crunch

Seated Calf Raise

Overhead Tricep Extension (Cable)

Chest Fly (Cable)

Decline Bench Press (Barbell)

Bench Press Reverse Grip

Lateral Raise (Machine)

Reverse Pec Deck

Bulgarian Split Squat (Dumbbell)

Back Extension (Weighted)

Lat Pulldown

Pullover (Machine)

Meadow Row

Seated Wide-Grip Row (Cable)

Chin-Up (Bodyweight)

Bicep Curl (EZ Bar)

Bicep Curl (Machine)

Bicep Curl (Cable)

Shrug (Dumbbell)

Bench Press (Dumbbell)

Incline Chest Press (Machine)

Dip (Bodyweight)

Chest Fly (Machine)

Bench Press (Close Grip)

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