Chest and biceps

by 09jowelsh

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Summary

  • event_availableFebruary 20th, 2017
  • schedule1 h
  • equalizer28 sets, 396 reps
  • fitness_center

1. Rotater cuff warm up

  • Set 1: 24 x 
  • Set 2: 24 x 

Total: 

2. Inclined dumbbell press

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

Total: 

3. Decline bench press (smith)

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

Total: 

4. Cable flyes

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

Total: 

5. Cable press

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

Total: 

6. Standing dumbbell curls

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

Total: 

7. Standing dumbbell curls negatives

  • Set 1: 16 x 

Total: 

8. Standing ez bar curl

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

Total: 

9. Concentration curls

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

Total: 

10. Concentration curls negatives

  • Set 1: 16 x 

Total: