Workout #416

Weights – Chest and Biceps

Time: 45 mins

Superset 2 rounds: 

  • 20 Hammer dumbbell curls
  • 20 Bench press machine

Superset 2 rounds: 

  • 20 Back flies on chest fly machine (1 with seat low, 1 with seat high)
  • 20 seated rows

Superset 2 rounds: 

  • 20 Open shades/close shades (elbows in)
  • 20 Side raises (elbows out)
  • 10 Front raises

Superset 2 rounds: 

  • 20 Cable chest flies (1 set high 1 set middle)
  • Front barbell raises

Superset 2 rounds: 

  • 20 Front forearm curls
  • 20Rear forearm curls
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