Barbell Bench Press – Medium Grip 1 warm-up set of 8 reps
Reverse Triceps Bench Press 4 sets of 8 reps
Superset:
Dumbbell Flyes 4 sets of 8 reps
Dumbbell Bench Press 4 sets of 8 reps
Incline Dumbbell Press 4 sets of 8 reps
Bench or Parallel Bar Dips 4 sets of 8 reps
End of superset; resume normal sets
Cable Crossover 4 sets of 8 reps
Medicine ball or weighted Crunches 3 sets of 25 reps
Hanging Leg Raise (on roman chair) 3 sets of 15 reps
Reverse Crunch 3 sets of 15 reps
Elliptical Trainer 30 min medium intensity (running, elliptical, step-mill)
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