Chest + Arms Circuit Routine


Ellipticals 20 minutes HIGH INTENSITY (165/175 bpm) Intervals

 

Push ups 3×20

 

Bicep curls + skull crushers
20 lbs x20
30 lbs x15
30 lbs x10

 

Bench press
x10 x8 x6
4 second negatives + 1 explosive

 

Seated incline dumbbell curls
5 lbs x 20
7.5 lbs x 15
10 lbs x 12

Laying down dumbell Chest press
15 lbs 3 x 20

Dips
60 lbs x 20
70 lbs x 15
80 lbs x 10

Cross cable flys  3×6 + arm raises 3×10 (10 lbs)

Cable biceps curls 10 lbs + Rope tricep curl 20 lbs + bench dips
20×3

Burn out dumbbell bicep curls+tricep curls
7.5 lbs
3×20

Front delt flys
20 lbs
3 x 20

30 mins low intensity cardio bicycles

Cool down + yoga stretches

 

 

 

 

 

 

 

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