Workout Routine

Day 1 (Chest+biceps&abs)

by Mehedy Arian

Chest + Biceps&abs

Workouts

Workout 1

Flat bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
120 sec
2
@RPE7
15
120 sec

Flat bench press

2 sets

Workout 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec

incline bench press

1 sets

Workout 3

Incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Incline dumbbell press

1 sets

Workout 4

Flat dumbbell fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Flat dumbbell fly

1 sets

Workout 5

Barbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Barbell curl

1 sets

Workout 6

Dumbbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

Dumbbell curl

1 sets

Workout 7

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

preacher curl

1 sets

Abs Workout 8

Lying leg raise

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Lying leg raise

1 sets

Abs Workout 9

Crunches

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Crunches

1 sets

Abs Workout 10

Knee up crunches

Set
Intensity
Weight
Reps
Rest time
1
10
100 sec

Knee up crunches

1 sets

Abs Workout 11

battle rope

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

battle rope

1 sets