Chest and biceps

by 09jowelsh

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Summary

  • event_availableSeptember 11th, 2017
  • schedule1 h
  • equalizer43 sets, 656 reps
  • fitness_center

1. Rotater cuff warm up

  • Set 1: 24 x 
  • Set 2: 24 x 

Total: 

2. Incline barbell bench press

  • Set 1: 20 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 8 x 
  • Set 5: 10 x 

Total: 

3. Cable bench press

  • Set 1: 20 x 
  • Set 2: 12 x 
  • Set 3: 10 x 
  • Set 4: 8 x 
  • Set 5: 8 x 

Total: 

4. Decline bench press (smith)

  • Set 1: 12 x 
  • Set 2: 8 x 
  • Set 3: 8 x 

Total: 

5. Inclined flyes

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

6. Cable cross over

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 
  • Set 4: 12 x 

Total: 

7. seated dumbbell curls

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 24 x 
  • Set 4: 20 x 
  • Set 5: 16 x 

Total: 

8. Standing dumbbell curls negatives

  • Set 1: 16 x 

Total: 

9. Standing ez bar curl

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 8 x 

Total: 

10. Barbell curls

  • Set 1: 12 x 
  • Set 2: 12 x 

Total: 

11. One armed Cable curls

  • Set 1: 24 x 
  • Set 2: 20 x 
  • Set 3: 16 x 

Total: 

12. One armed Cable curls negatives

  • Set 1: 8 x 

Total: 

13. Reverse forearm curls

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 24 x 

Total: 

14. Forearm curls

  • Set 1: 24 x 
  • Set 2: 24 x 
  • Set 3: 24 x 

Total: