I haven’t done a chest and arms workout for a while, so I added a few new exercises in this workout for you guys to try. I think you’ll like them 😉

 

TRISET #1: CABLE FLYE/ALTERNATING DUMBBELL CURL/DUMBBELL KICKBACK
SETS:3
REPS: 15•10•10
REST PERIODS: 60 seconds

 
 

TRISET #2: INCLINE DUMBBELL PRESS/TRICEPS PUSHDOWN/HAMMER SPIDER CURL
SETS: 3
REPS: 15•10•6/15/12•10•8
REST PERIODS: 60 seconds

 

 

TRISET #3: STATIC HOLD DUMBBELL BENCH PRESS/BARBELL LYING TRICEPS EXTENSION/SEATED BARBELL CURL
SETS: 3
REPS: 10•10•10/10/15
REST PERIODS: 60 seconds

 
 

TRISET #4: DECLINE PUSHUP/DOWN-DOWN-UP-UPS/STANDING BARBELL CURL
SETS: 3
REPS: 15•12•12/20 seconds (each arm)/15
REST PERIODS: 60 seconds

 

 

THE WORKOUT
(Click to enlarge)