Day 10 : Chest & Biceps

Exercises 6
Equipment Yes

Exercise 1

Bench Press You'll need: Barbell, Bench How to
21-Day Challenge Bench Press thumbnail
4 sets
12, 10, 8, 6 reps
90 sec rest

Exercise 2

Incline Dumbbell Press You'll need: Bench, Dumbbells How to
21-Day Challenge Incline Dumbbell Press thumbnail
3 sets
12 reps
60 sec rest

Exercise 3

Cable Crossover Flye You'll need: Cable Machine How to
21-Day Challenge Cable Crossover Flye thumbnail
3 sets
15-20 reps
60 sec rest

Exercise 4

EZ Bar Curl You'll need: EZ-Bar How to
EZ Curl thumbnail
3 sets
8-10 reps
60 sec rest

Exercise 5

Behind The Back Cable Curl How to
Behind the back Cable Curl thumbnail
3 sets
12-15* reps
60 sec rest
*Each side

Exercise 6

Swiss Ball Stir The Pot How to
21-Day Challenge Swiss Ball Stir The Pot thumbnail
3 sets
8-12 reps
60 sec rest
*Perform 1 rep and then switch directions.
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