Shared Program

Chest and Bi

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I just rocked a 01:13 workout based on my Chest and Bi program, logged using Reps & Sets on my iPhone. Check it out.

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Running

105:00 8.5 km/h

Stretching

105:00

Superset

18 x 10kg Incline Dumbbell Bench Press
28 x 10kg Dumbbell Bench Press
38 x 10kg Decline Dumbbell Bench Press
48 x 7kg Dumbbell Curl
REST 01:00
58 x 10kg Incline Dumbbell Bench Press
68 x 10kg Dumbbell Bench Press
78 x 10kg Decline Dumbbell Bench Press
88 x 7kg Dumbbell Curl
REST 01:00
98 x 15kg Incline Dumbbell Bench Press
108 x 15kg Dumbbell Bench Press
118 x 15kg Decline Dumbbell Bench Press
128 x 7kg Dumbbell Curl
REST 01:00
138 x 15kg Incline Dumbbell Bench Press
148 x 15kg Dumbbell Bench Press
158 x 15kg Decline Dumbbell Bench Press
168 x 7kg Dumbbell Curl
REST 01:00
178 x 15kg Incline Dumbbell Bench Press
188 x 15kg Dumbbell Bench Press
198 x 15kg Decline Dumbbell Bench Press
208 x 7kg Dumbbell Curl
REST 01:00

Superset

18 x 35kg Bench Press
28 x 8kg Concentration Curl
REST 01:00
38 x 35kg Bench Press
48 x 10kg Concentration Curl
REST 01:00
58 x 35kg Bench Press
68 x 10kg Concentration Curl
REST 01:00
78 x 35kg Bench Press
88 x 10kg Concentration Curl
REST 01:00
98 x 35kg Bench Press
108 x 10kg Concentration Curl
REST 01:00

Superset

18 x 12.5kg Swiss Ball Dumbbell Flye
28 x 9kg Hammer Curl
REST 01:00
38 x 12.5kg Swiss Ball Dumbbell Flye
48 x 9kg Hammer Curl
REST 01:00
58 x 12.5kg Swiss Ball Dumbbell Flye
68 x 9kg Hammer Curl
REST 01:00
78 x 12.5kg Swiss Ball Dumbbell Flye
88 x 9kg Hammer Curl
REST 01:00
98 x 12.5kg Swiss Ball Dumbbell Flye
108 x 9kg Hammer Curl
REST 01:00

Seated Flye Machine

15 x 32kg
REST 00:20
25 x 32kg
REST 00:20
35 x 32kg
REST 00:20
45 x 32kg
REST 00:20
55 x 32kg
REST 00:20
65 x 32kg
REST 00:20
75 x 32kg
REST 00:20
85 x 32kg
REST 00:20
95 x 32kg
REST 00:20

Barbell Curl

15 x 17.5kg
REST 00:20
25 x 17.5kg
REST 00:20
35 x 17.5kg
REST 00:20
45 x 17.5kg
REST 00:20
55 x 17.5kg
REST 00:20
65 x 17.5kg
REST 00:20
75 x 17.5kg
REST 00:20
85 x 17.5kg
REST 00:20