Workout Plans
  • Goal: Burn Fat, Get Lean, Build Muscle
  • Skill level: Intermediate
  • Duration: 4 weeks
  • Days per week: 4
Man Doing High Cable Curl in the Gym thumbnail
MRBIG_PHOTOGRAPHY / Getty
MRBIG_PHOTOGRAPHY / Getty

Day 22 : Chest, Biceps & Triceps

Exercises 12
Equipment Yes

Exercise 1A

Warrior Fit Incline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Incline Dumbbell Bench Press thumbnail
3 sets
5 reps
-- rest

Exercise 1B

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
3 sets
5 reps
-- rest

Exercise 1C

Decline Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Decline Dumbbell Bench Press thumbnail
3 sets
5 reps
-- rest
*Superset with 2A-2C.

Exercise 2A

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Crossover thumbnail
3 sets
5 reps
-- rest
*Set pulley low.

Exercise 2B

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Crossover thumbnail
3 sets
5 reps
-- rest
*Set pulley high.

Exercise 2C

Cable Chest Press You'll need: Cable Machine How to
Cable Chest Press thumbnail
3 sets
5 reps
3-4 min rest

Exercise 3A

Reverse-Grip Pressdown You'll need: Adjustable Cable Machine, Straight Bar Attachment How to
Reverse-Grip Pressdown thumbnail
3 sets
5 reps
-- rest

Exercise 3B

Cable Overhead Triceps Extension You'll need: Adjustable Cable Machine, Bench, Rope Attachment How to
Cable Overhead Triceps Extension thumbnail
3 sets
5 reps
-- rest

Exercise 3C

Triceps Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Triceps Pressdown thumbnail
3 sets
5 reps
-- rest
*Superset with 4A-4C.

Exercise 4A

Reverse-Grip Dumbbell Biceps Curl
exercise image placeholder
3 sets
5 reps
-- rest

Exercise 4B

Standing Dumbbell Biceps Curl You'll need: Dumbbells How to
Standing Dumbbell Biceps Curl thumbnail
3 sets
5 reps
-- rest

Exercise 4C

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
3 sets
5 reps
3-4 min rest
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