Chest and arms hypertrophy

by likwid687

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Summary

  • event_availableMarch 12th, 2016
  • schedule1 h
  • equalizer33 sets, 387 reps
  • fitness_center

1. Dumbell bench press

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

Total: 

2. Decline hammer strength press

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

Total: 

3. Incline dumbell bench press

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

Total: 

4. Inner chest press

  • Set 1: 15 x 
  • Set 2: 15 x 
  • Set 3: 15 x 

Total: 

5. Chest dips

launchMore about this exercise

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

Total: 

6. Incline chest dumbbell flyes

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: 

7. Ez bar preacher curls

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

Total: 

8. Incline dumbbell curls

  • Set 1: 11 x 
  • Set 2: 11 x 

Total: 

9. Cable rope curls

  • Set 1: 12 x 
  • Set 2: 12 x 

Total: 

10. Tricep pushdowns

  • Set 1: 12 x 
  • Set 2: 9 x 

Total: 

11. Tricep press

  • Set 1: 15 x 
  • Set 2: 15 x 

Total: 

12. Chest flyes machine hyp

  • Set 1: 12 x 
  • Set 2: 12 x 

Total: 

13. Seated ez bar tricep press hyp

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

Total: