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Summary

  • July 2nd, 2012
  • 59 minutes
  • 23 sets, 203 reps

1. Barbell Bench Press

  • Set 1:   8 x 
  • Set 2:   8 x 
  • Set 3:   5 x 

    Total: 

    2. Barbell Incline Bench Press

    • Set 1:   8 x 
    • Set 2:   9 x 
    • Set 3:   8 x 

      Total: 

      3. Incline dumbbell Flyes

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

        Total: 

        4. Low-Pulley Cable Crossover

        • Set 1:   8 x 
        • Set 2:   6 x 
        • Set 3:   6 x 

          Total: 

          5. Triceps Pressdown

          • Set 1:   8 x 
          • Set 2:   7 x 
          • Set 3:   6 x 

            Total: 

            6. Lying Triceps Extension

            • Set 1:   10 x 

              Total: 

              7. Cable overhead Triceps extension

              • Set 1:   8 x 
              • Set 2:   10 x 
              • Set 3:   6 x 

                Total: 

                8. Standing Calf Raises

                • Set 1:   15 x 
                • Set 2:   15 x 

                  Total: 

                  9. Seated Calf Raise

                  • Set 1:   13 x 
                  • Set 2:   15 x 

                    Total: