PassbokenPassboken
Passboken › Workouts

Chest and arms – beginner

Chest and armsBeginner6 exercisesabout 40 min

Day 1 of 3 a week: pressing in machines and with dumbbells, then biceps and triceps. Machines that teach the movements. 3 sets, 90 s rest.

Exercises

Machine Chest Press3 sets × 10-12 · rest 90 sIncline Dumbbell Press3 sets × 10-12 · rest 90 sPec Deck3 sets × 12-15 · rest 60 sMachine Bicep Curl3 sets × 10-12 · rest 60 sCable Tricep Pushdown3 sets × 10-12 · rest 60 sDumbbell Hammer Curl2 sets × 12 · rest 60 s

Run the workout in Passboken

Start the workout in the app: last time's weight at every set, a rest timer and records right away. Free, no ads.

GET IT ONGoogle PlayDOWNLOAD ON THEApp StoreTHE SAME APP ON THE WEBOpen the web app

Part of these programs

Build muscle – 3 days/week, 8 weeksThree gym days a week that together cover the whole body: chest and arms, back and shoulders, legs and core. E

More workouts: Chest and arms

Chest and arms – intermediateDay 1 of 3: bench press as the base, incline dumbbell press, flyes, then barbell curls and skull crushers. 3–4Intermediate · 7 exercises · about 55 min