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

Day 19 : Arms and Abs

Equipment Yes

Exercise 1

Dumbbell Skull Crusher
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3 sets
12, 10, 8 reps
60-90 sec rest

Exercise 2

Seated Overhead Extension
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3 sets
12, 10, 8 reps
60-90 sec rest

Exercise 3

Triceps Pushdown You'll need: Elastic Band How to
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2 sets
10, 8 reps
60-90 sec rest

Exercise 4

Cheating Barbell Biceps Curl You'll need: Barbell How to
Cheating Barbell Biceps Curl thumbnail
3 sets
10, 8, 6 reps
60-90 sec rest

Exercise 5

30-degree Incline Dumbbell Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
3 sets
10, 8, 6 reps
60-90 sec rest

Exercise 6

Preacher Curl You'll need: EZ-Bar How to
Preacher Curl  thumbnail
2 sets
10, 8 reps
60-90 sec rest

Exercise 7

Roman Chair Situp
ab exercise: roman chair situp thumbnail
3 sets
30 reps
60-90 sec rest

Exercise 8

Cable Crunch You'll need: Adjustable Cable Machine, Rope Attachment How to
Cable Crunch thumbnail
3 sets
20 reps
60-90 sec rest
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