Chest & triceps & biceps

by travis-james

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Summary

  • event_availableOctober 4th, 2015
  • schedule38 minutes
  • equalizer28 sets, 386 reps
  • fitness_center

1. Cable flys(under)

  • Set 1: 8 x 

Total: 

2. Cable crossover flys (low, mid, high)

  • Set 1: 14 x 
  • Set 2: 14 x 

Total: 

3. Shrugs

  • Set 1: 15 x 
  • Set 2: 15 x 

Total: 

4. Chest flys (machine)

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: 

5. Crunches (machine)

  • Set 1: 30 x 

Total: 

6. Preacher curls (bar)

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: 

7. Abdominal twists (bar)

  • Set 1: 30 x 
  • Set 2: 30 x 

Total: 

8. Chest press

  • Set 1: 30 x 
  • Set 2: 10 x 
  • Set 3: 6 x 

Total: 

9. Skull Crushers

  • Set 1: 12 x 
  • Set 2: 12 x 

Total: 

10. Bicep curls - Dumbbells (seated)

  • Set 1: 15 x 
  • Set 2: 15 x 

Total: 

11. Tricep Dips (body weight)

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: 

12. Shoulder raises

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

Total: 

13. Lateral raises

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: 

14. Bent over row

  • Set 1: 10 x 
  • Set 2: 10 x 

Total: