Chest & triceps & biceps

by travis-james

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Summary

  • event_availableMay 21st, 2016
  • schedule1 h
  • equalizer34 sets, 468 reps
  • fitness_center

1. Cable flys(under)

  • Set 1: 14 x 
  • Set 2: 12 x 
  • Set 3: 8 x 

Total: 

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

  • Set 1: 14 x 
  • Set 2: 14 x 
  • Set 3: 14 x 

Total: 

3. Tricep extension rope

  • Set 1: 20 x 
  • Set 2: 16 x 
  • Set 3: 12 x 

Total: 

4. Shrugs

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

Total: 

5. Bicep curls - neg res (machine)

  • Set 1: 12 x 
  • Set 2: 12 x 
  • Set 3: 18 x 

Total: 

6. Abdominal twists (bar)

  • Set 1: 20 x 
  • Set 2: 20 x 

Total: 

7. Shoulder press (machine)

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

Total: 

8. Shoulder raises

  • Set 1: 10 x 
  • Set 2: 8 x 

Total: 

9. Lateral raises

  • Set 1: 12 x 
  • Set 2: 10 x 
  • Set 3: 6 x 

Total: 

10. Side bends

  • Set 1: 20 x 
  • Set 2: 20 x 

Total: 

11. Front pull down

  • Set 1: 16 x 
  • Set 2: 10 x 

Total: 

12. Bicep curls (rope)

  • Set 1: 16 x 
  • Set 2: 12 x 
  • Set 3: 10 x 

Total: 

13. Leg lifts

  • Set 1: 20 x 
  • Set 2: 15 x 

Total: