Chest and arms hypertrophy

by likwid687

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Summary

  • event_availableAugust 1st, 2015
  • schedule2 h
  • equalizer40 sets, 522 reps
  • fitness_center

1. Dumbell bench press

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

Total: 

2. Decline hammer strength press

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 13 x 

Total: 

3. Incline dumbell bench press

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

Total: 

4. Seated pec vertical

  • Set 1: 15 x 
  • Set 2: 13 x 

Total: 

5. Inner chest press

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

Total: 

6. Chest dips

launchMore about this exercise

  • Set 1: 7 x 
  • Set 2: 6 x 
  • Set 3: 5 x 

Total: 

7. Barbell curl

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

Total: 

8. Preacher dumbbell curls

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

Total: 

9. Hammer curls

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

Total: 

10. Seated ez bar triceps extension

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

Total: 

11. Cable press downs with rope

  • Set 1: 13 x 
  • Set 2: 11 x 

Total: 

12. Arm extension machine

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

Total: 

13. NS abs

  • Set 1: 13 x 
  • Set 2: 13 x 
  • Set 3: 13 x 

Total: 

14. Oblique curl cable machine

  • Set 1: 30 x 
  • Set 2: 30 x 
  • Set 3: 30 x 

Total: