Programme Pecs Biceps

Intense Duration 31 minutes

Target Areas: Arms, Chest

Equipment: Stability Ball, Dumbbells

Added By Timothée Striff

Moderate

Exercises

Set 1: 1 round

15 Push-Ups

30 seconds

Rest

1 min 30 secs

17Push-Ups

30 seconds

Rest

1 min 30 secs

19Push-Ups

30 seconds

Rest

3 minutes

Set 2: 1 round

15 Ball Push-Ups

30 seconds

Rest

1 min 30 secs

12 Ball Push-Ups

30 seconds

Rest

1 min 30 secs

12 Ball Push-Ups

30 seconds

Rest

3 minutes

Set 3: 1 round

12 Diamond Push Ups

30 seconds

Rest

1 min 30 secs

10 Diamond Push Ups

30 seconds

Rest

1 min 30 secs

8 Diamond Push Ups

30 seconds

Rest

3 minutes

Set 4: 1 round

12 Isometric Bicep Curls

30 seconds

Rest

1 min 30 secs

10 Isometric Bicep Curls

30 seconds

Rest

1 min 30 secs

8 Isometric Bicep Curls

30 seconds

Rest

1 min 30 secs

Set 5: 1 round

45 Hammer Curls

30 seconds

45 Hammer Curls

30 seconds

Rest

1 min 30 secs

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.