Avanco Training Blueprint
5-day lift split · built for building muscle
Chest & Tri
est. ~70 minEquipment
BenchCableDumbbellMachineSmith machineTreadmill
Instructions
Heaviest chest pressing first while you're fresh. Control the eccentric on every rep — 2 sec down. Triceps and abs to finish, then incline walk.
Dumbbell Bench Press ↗
4 sets × 10–12 reps (slow and controlled)
✋ Rest 90 sec
Smith Machine Incline Bench Press ↗
3 sets × 10 reps
✋ Rest 90 sec
Machine Seated Chest Fly ↗
3 sets × 12 reps
✋ Rest 60 sec
Superset of 3 sets
✋ Rest 60 sec between rounds
Superset of 3 sets
Incline Skull Crusher ↗12 reps
Incline Reverse Crunch ↗12 reps
✋ Rest 60 sec between rounds
Cardio finisher
Incline treadmill walk20 min · 3.0 mph · 8–12% incline
Zone 2 — conversational pace. 3x per week (Mon, Tue, Thu).
Avanco Training Blueprint