Arm / Chest Day

Exercise 1

EZ Bar Preacher Curl

Equipment: Barbell, Full Gym

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4 Sets

12 Reps

1m Rest

Exercise 2

Zottman Curl

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 3

Pec Deck Fly

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30s Rest

Exercise 4

Machine Fly

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30s Rest

Exercise 5

Assisted Chest Dip

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30s Rest

Exercise 6

Lever Chest Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30s Rest

Exercise 7

Svend Press

Equipment: Full Gym, NO EQUIPMENT

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4 Sets

12 Reps

15s Rest

Exercise 8

Reverse Wrist Curl

Equipment: Barbell, Dumbbells, Full Gym

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4 Sets

12 Reps

30s Rest

Exercise 9

Lever Shoulder Press

Equipment: Full Gym, Machine

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4 Sets

12 Reps

30s Rest

Exercise 10

Alternating Dumbbell Front Raise

Equipment: Dumbbells, Full Gym

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4 Sets

12 Reps

30s Rest

EZ Bar Preacher Curl

Zottman Curl

Pec Deck Fly

Machine Fly

Assisted Chest Dip

Lever Chest Press

Svend Press

Reverse Wrist Curl

Lever Shoulder Press

Alternating Dumbbell Front Raise

Related Workouts

Barbell Free Weights Workout

The 300 Workout

5 Min Total Abs Workout

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