SUPER SET ARMS WITH SOME CHEST 9/7/13

Stretch for 5 minutes.

1 Set of Incline Bench Press with 55 lbs. dumbbells for 12 reps.
-60 second rest.

 1 Set of Incline Bench Press with 75 lbs. dumbbells for 12 reps.
-60 second rest.

4 Sets of Incline Bench Press with 85 lbs. dumbbells for 12 reps.
-60 second rest.

3 Sets of Bench Press with 100 lbs. dumbbells for 8 reps.
-Super set with Flies with 35 lbs. dumbbells for 16 reps.
-No rest between the exercises, with a 60 second rest between super sets.

3 Sets of Standing Bicep Curls with 50 lbs. dumbbells for 8 reps.
-60 second rest.

4 Sets of Standing Bicep Curls with 40 lbs. dumbbells for 8 reps.
-Super set with Triceps Pull Downs for 12 reps.
-No rest between the exercises, with a 60 second rest between super sets.

 

1 Set of Seated Preacher Curls to 90° with 75 lbs. dumbbell for 12 reps.

-Super set with 1 sets of Arnold Triceps Extensions with 35 lbs. dumbbell for 12 reps.

-No rest between the exercises, with a 60 second rest between super sets.

 

2 Sets of Seated Preacher Curls to 90° with 85 lbs. dumbbell for 12 reps.

-Super set with 2 sets of Arnold Triceps Extensions with 35 lbs. dumbbell for 12 reps.

-No rest between the exercises, with a 60 second rest between super sets.

 

 

 

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Osa McDonald (Athlete)