OWN YOUR WORKOUT
Download our FREE app!
Download_app_store_ios   Download_google_play_android_172x51


Description

Warm up set - light weight (10- 12 reps) Normal sets 8-10 reps medium weight Heavy sets 6-8 reps heavy weight


Exercises

Set 1: 3 rounds
Bench Press
Bench Press
55 seconds
Rest
Rest
30 seconds

Set 2: 1 round
Rest
Rest
1 minute

Set 3: 3 rounds
Dumbbell Chest Press
Dumbbell Chest Press
55 seconds
Rest
Rest
30 seconds

Set 4: 1 round
Rest
Rest
45 seconds

Set 5: 2 rounds
Incline Dumbbell Chest Press
55 seconds
Rest
Rest
30 seconds

Set 6: 3 rounds
Rest
Rest
35 seconds
Decline Bench Press
55 seconds

Set 7: 1 round
Rest
Rest
1 min 10 secs

Set 8: 3 rounds
Tricep Kickbacks
Tricep Kickbacks
35 seconds
Rest
Rest
30 seconds

Set 9: 3 rounds
Tricep Pull Down (Bar)
30 seconds
Rest
Rest
25 seconds

Set 10: 2 rounds
Rest
Rest
35 seconds
Tricep Extensions
Tricep Extensions
35 seconds

Set 11: 1 round
Rest
Rest
1 minute

Set 12: 3 rounds
Should Press (Barbell)
45 seconds
Rest
Rest
30 seconds

Set 13: 1 round
Rest
Rest
1 minute

Set 14: 2 rounds
Dumbbell Lateral Shoulder Raises
Dumbbell Lateral Shoulder Raises
30 seconds
Rest
Rest
30 seconds

Set 15: 3 rounds
Rest
Rest
30 seconds
Dumbbell Front Raises
Dumbbell Front Raises
30 seconds


Related Workouts

  • Strong Runner
    Strong Runner
    27 mins 47 secs, Intense
  • World Cup Cardio Kicks
    World Cup Cardio Kicks
    26 minutes, Moderate
  • Test Your Endurance!
    Test Your Endurance!
    29 minutes, Intense
  • The Great Wall
    The Great Wall
    25 minutes, Moderate
  • Extended Strength
    Extended Strength
    26 minutes, Intense
  • Autumn Abs
    Autumn Abs
    34 mins 20 secs, Intense

To do this workout, please create an account or log in.



You Might Also Like

Insane Arms (p90x Arms)

Insane Arms (p90x Arms)

Intense Ic_time_32x32 40 mins  
Core Abs & Stretches

Core Abs & Stretches

Intense Ic_time_32x32 13 mins  
Core  
Legs / butt workout #1

Legs / butt workout #1

Intense Ic_time_32x32 39 mins  
Dumbbell Muscle Blaster

Dumbbell Muscle Blaster

Moderate Ic_time_32x32 27 mins  
Arms   Ic_workout_dumbbell_32x32 Dumbbells
Dedicated to Muscle

Dedicated to Muscle

Intense Ic_time_32x32 40 mins  
Lower Body   Ic_workout_dumbbell_32x32 Dumbbells, Exercise Ball

Workout Categories