Exercise

Sets

Reps

Rest (s)

Cable Cross Over

ss Cable (Rope) Curl

2

1

30

Flat Barbell Press

ss Barbell Curl

4

15,12,12,10

60

Incline Hammer Strength Press

ss Machine Preacher Curl

3

15,12,12

60

Incline Dumbbell Fly

ss Push-Ups

ss Incline Hammer Curl

3

15

Failure

12

30

 

 

ss (superset) – one set immediately following another (no break)

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