Chest and arms hypertrophy

by likwid687

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Summary

  • event_availableJune 25th, 2016
  • schedule2 h
  • equalizer44 sets, 470 reps
  • fitness_center

1. Dumbbell bench press hyp

  • Set 1: 8 x 
  • Set 2: 8 x 
  • Set 3: 12 x 
  • Set 4: 11 x 
  • Set 5: 8 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 hyp

  • Set 1: 11 x 
  • Set 2: 9 x 
  • Set 3: 9 x 

Total: 

4. Chest dips

launchMore about this exercise

  • Set 1: 10 x 
  • Set 2: 9 x 
  • Set 3: 8 x 

Total: 

5. Incline chest dumbbell flyes hyp

  • Set 1: 12 x 
  • Set 2: 11 x 
  • Set 3: 8 x 

Total: 

6. Upper inner chest press hyp

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

Total: 

7. Incline dumbbell curls

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

Total: 

8. Preacher dumbbell curls

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

Total: 

9. Hammer curls

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

Total: 

10. Seated ez bar tricep press hyp

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

Total: 

11. Tricep pushdowns

  • Set 1: 10 x 
  • Set 2: 9 x 
  • Set 3: 8 x 

Total: 

12. Tricep press

  • Set 1: 12 x 
  • Set 2: 11 x 
  • Set 3: 9 x 

Total: 

13. Forearm under grip

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

Total: 

14. Forearm over grip

  • Set 1: 10 x 
  • Set 2: 10 x 
  • Set 3: 9 x 

Total: