Séance pectoraux / biceps
6 Exercises
Required equipment
Olympic bar
,
Musculation bench
,
Dumbbell
,
Pull-up bar
,
Guided machines
,
Abdominal roller (Power Roller)
Main
Barbell bench press
Set
1 : 8 Repetitions
· Rest time 2 minutes
Set
2 : 8 Repetitions
· Rest time 2 minutes
Set
3 : 8 Repetitions
· Rest time 2 minutes
Set
4 : 8 Repetitions
· Rest time 2 minutes
Incline Dumbbell Press
Set
1 : 10 Repetitions
· Rest time 2 minutes
Set
2 : 10 Repetitions
· Rest time 2 minutes
Set
3 : 10 Repetitions
· Rest time 2 minutes
Supinated Grip Pull-Up
Set
1 : 20 Repetitions
· Rest time 2 minutes
Set
2 : 20 Repetitions
· Rest time 2 minutes
Set
3 : 20 Repetitions
· Rest time 2 minutes
Incline Dumbbell Curl
Set
1 : 15 Repetitions
· Rest time 2 minutes
Set
2 : 15 Repetitions
· Rest time 2 minutes
Set
3 : 15 Repetitions
· Rest time 2 minutes
Set
4 : 15 Repetitions
· Rest time 2 minutes
Preacher curl machine
Set
1 : 15 Repetitions
· Rest time 2 minutes
Set
2 : 15 Repetitions
· Rest time 2 minutes
Set
3 : 15 Repetitions
· Rest time 2 minutes
Ab Crunch
Set
1 : 100 Repetitions
· Rest time 1 minute
Set
2 : 100 Repetitions
· Rest time 1 minute
Set
3 : 100 Repetitions
· Rest time 1 minute
This workout does not constitute a complete program.