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Description

Pectoral and bicep workout that'll leave you feeling slight delicate tomorrow


Exercises

Set 1: 1 round
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
15 reps
Alternating Bench Dumbbell Fly
Weights: Moderate
Alternating Bench Dumbbell Fly
15 reps
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
15 reps
Rest
Rest
1 minute
Weights: Moderate
Cable Crossovers
15 reps
Weights: Moderate
Barbell Incline Bench Press
15 reps
Rest
Rest
1 minute
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
15 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
15 reps
Rest
Rest
1 minute
Ab Ball Raises
Ab Ball Raises
1 minute
Ball Ab Rolls
Ball Ab Rolls
1 minute
Ball Foot to Hand Pass
Ball Foot to Hand Pass
1 minute
Ball Mountain Climbers
Ball Mountain Climbers
1 minute

Set 2: 1 round
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
15 reps
Alternating Bench Dumbbell Fly
Weights: Moderate
Alternating Bench Dumbbell Fly
15 reps
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
15 reps
Rest
Rest
1 minute
Weights: Moderate
Cable Crossovers
15 reps
Weights: Moderate
Barbell Incline Bench Press
15 reps
Rest
Rest
1 minute
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
15 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
15 reps
Rest
Rest
1 minute
Ab Ball Raises
Ab Ball Raises
1 minute
Ball Ab Rolls
Ball Ab Rolls
1 minute
Ball Foot to Hand Pass
Ball Foot to Hand Pass
1 minute
Ball Mountain Climbers
Ball Mountain Climbers
1 minute

Set 3: 1 round
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
15 reps
Alternating Bench Dumbbell Fly
Weights: Moderate
Alternating Bench Dumbbell Fly
15 reps
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
15 reps
Rest
Rest
1 minute
Weights: Moderate
Cable Crossovers
15 reps
Weights: Moderate
Barbell Incline Bench Press
15 reps
Rest
Rest
1 minute
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
15 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
15 reps
Rest
Rest
1 minute
Ab Ball Raises
Ab Ball Raises
1 minute
Ball Ab Rolls
Ball Ab Rolls
1 minute
Ball Foot to Hand Pass
Ball Foot to Hand Pass
1 minute
Ball Mountain Climbers
Ball Mountain Climbers
1 minute

Set 4: 1 round
Medicine Ball Offset Push-Ups
Medicine Ball Offset Push-Ups
15 reps
Alternating Bench Dumbbell Fly
Weights: Moderate
Alternating Bench Dumbbell Fly
15 reps
Barbell Bench Press
Weights: Moderate
Barbell Bench Press
15 reps
Rest
Rest
1 minute
Weights: Moderate
Cable Crossovers
15 reps
Weights: Moderate
Barbell Incline Bench Press
15 reps
Rest
Rest
1 minute
Alternating Bicep Curls
Weights: Moderate
Alternating Bicep Curls
15 reps
Alternating Hammer Curls
Weights: Moderate
Alternating Hammer Curls
15 reps
Barbell Bicep Curls
Weights: Moderate
Barbell Bicep Curls
15 reps
Rest
Rest
1 minute
Ab Ball Raises
Ab Ball Raises
1 minute
Ball Ab Rolls
Ball Ab Rolls
1 minute
Ball Foot to Hand Pass
Ball Foot to Hand Pass
1 minute
Ball Mountain Climbers
Ball Mountain Climbers
1 minute


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