Workout Plans
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PAVEL YTHJALL / M+F Magazine
PAVEL YTHJALL / M+F Magazine

Day 12 : Arms and Abs

Equipment Yes

Exercise 1

Close-Grip Barbell Bench Press You'll need: Barbell, Bench How to
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3 sets
8, 6, 4 reps
60-90 sec rest

Exercise 2

Machine Dip
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3 sets
8, 6, 4 reps
60-90 sec rest

Exercise 3

Cheating Barbell Biceps Curl You'll need: Barbell How to
Cheating Barbell Biceps Curl thumbnail
3 sets
8, 6, 4 reps
60-90 sec rest

Exercise 4

Smith Machine Drag Curl
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3 sets
8, 6, 4 reps
60-90 sec rest

Exercise 5

Weighted Roman Chair Situp
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4 sets
10 reps
60-90 sec rest
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