Chest and arms – intermediate
Chest and armsIntermediate7 exercisesabout 55 min
Day 1 of 3: bench press as the base, incline dumbbell press, flyes, then barbell curls and skull crushers. 3–4 sets, 2 min rest on the press.
Exercises
Barbell Bench Press4 sets × 6-8 · rest 120 sIncline Dumbbell Press3 sets × 8-10 · rest 90 sCable Fly3 sets × 12-15 · rest 60 s
Barbell Curl3 sets × 8-10 · rest 90 s
Skull Crusher3 sets × 8-10 · rest 90 s
Dumbbell Hammer Curl3 sets × 8-10 · rest 60 s
Cable Tricep Pushdown2 sets × 12-15 · rest 60 sRun 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.
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. EBuild muscle, weight focus – 3 days/week, 6 weeksThree strength workouts a week and a 45-minute powerwalk every day, for six weeks. For you who want to build mBuild muscle, weight focus – 3 days/week, 12 weeksThree strength workouts a week and a 45-minute powerwalk every day, for twelve weeks. For you who want to buil
