Shared Program

Chest and Bi

About
I just rocked a 01:24 workout based on my Chest and Bi program, logged using Reps & Sets on my iPhone. Check it out.

This workout program was created using Reps & Sets, the complete gym loggin app for iPhone and Apple Watch. Get Reps & Sets

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Running

105:00 8.5 km/h

Stretching

105:00

Superset

18 x 12.5kg Incline Dumbbell Bench Press
28 x 12.5kg Dumbbell Bench Press
38 x 12.5kg Decline Dumbbell Bench Press
48 x 6kg Dumbbell Curl
REST 01:00
58 x 12.5kg Incline Dumbbell Bench Press
68 x 12.5kg Dumbbell Bench Press
78 x 12.5kg Decline Dumbbell Bench Press
88 x 6kg Dumbbell Curl
REST 01:00
98 x 12.5kg Incline Dumbbell Bench Press
108 x 12.5kg Dumbbell Bench Press
118 x 12.5kg Decline Dumbbell Bench Press
128 x 6kg Dumbbell Curl
REST 01:00
138 x 12.5kg Incline Dumbbell Bench Press
148 x 12.5kg Dumbbell Bench Press
158 x 12.5kg Decline Dumbbell Bench Press
168 x 6kg Dumbbell Curl
REST 01:00
178 x 12.5kg Incline Dumbbell Bench Press
188 x 12.5kg Dumbbell Bench Press
198 x 12.5kg Decline Dumbbell Bench Press
208 x 6kg Dumbbell Curl
REST 01:00

Superset

18 x 30kg Bench Press
28 x 7kg Concentration Curl
REST 01:00
38 x 30kg Bench Press
48 x 7kg Concentration Curl
REST 01:00
58 x 30kg Bench Press
68 x 7kg Concentration Curl
REST 01:00
77 x 30kg Bench Press
88 x 7kg Concentration Curl
REST 01:00
96 x 30kg Bench Press
108 x 7kg Concentration Curl
REST 01:00

Superset

18 x 10kg Swiss Ball Dumbbell Flye
28 x 8kg Hammer Curl
REST 01:00
38 x 10kg Swiss Ball Dumbbell Flye
48 x 8kg Hammer Curl
REST 01:00
58 x 10kg Swiss Ball Dumbbell Flye
68 x 8kg Hammer Curl
REST 01:00
78 x 10kg Swiss Ball Dumbbell Flye
88 x 8kg Hammer Curl
REST 01:00
98 x 10kg Swiss Ball Dumbbell Flye
108 x 8kg Hammer Curl
REST 01:00

Seated Flye Machine

15 x 27kg
REST 00:20
25 x 27kg
REST 00:20
35 x 27kg
REST 00:20
45 x 27kg
REST 00:20
55 x 27kg
REST 00:20
65 x 27kg
REST 00:20
75 x 27kg
REST 00:20
85 x 27kg
REST 00:20
95 x 27kg
REST 00:20

Barbell Curl

15 x 15kg
REST 00:20
25 x 15kg
REST 00:20
35 x 15kg
REST 00:20
45 x 15kg
REST 00:20
55 x 15kg
REST 00:20
65 x 15kg
REST 00:20
75 x 15kg
REST 00:20
85 x 15kg
REST 00:20