Workout Routine

Free

Day 1 (Chest+biceps&abs)

by Mehedy Arian

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Chest + Biceps&abs

Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffacted
Light
Moderate
High
Very High

Workouts

Workout 1

Flat bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Flat bench press

2×12

Workout 2

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

incline bench press

2×12

Workout 3

Incline dumbbell press

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Incline dumbbell press

2×12

Workout 4

Flat dumbbell fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Flat dumbbell fly

2×12

Pack deck fly

Pec dec fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Pec dec fly

2×12

Workout 5

Barbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Barbell curl

2×12

Workout 6

Dumbbell curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

Dumbbell curl

2×12

Workout 7

preacher curl

Set
Intensity
Weight
Reps
Rest time
1
–
–
12
90 sec
2
–
–
12
90 sec

preacher curl

2×12

Abs Workout 8

Lying leg raise

Set
Reps
Rest time
1
10
100 sec

Lying leg raise

1×10

Abs Workout 9

Crunches

Set
Reps
Rest time
1
10
100 sec

Crunches

1×10

Abs Workout 10

Knee up crunches

Set
Reps
Rest time
1
10
100 sec

Knee up crunches

1×10

Abs Workout 11

battle rope

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

battle rope

1×5