Workout Plans
The Complete 4-Week Beginner's Workout Program thumbnail

Day 22 : Chest, Triceps, Calves

Exercises 8
Equipment Yes

Exercise 1

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
5 sets
10 reps
-- rest

Exercise 2

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
8-12* reps
-- rest
*Perform reps as: 8,8,10,10,12.

Exercise 3

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
5 sets
8-12* reps
-- rest
*Perform reps as: 8,8,10,10,12.

Exercise 4

Rope Pressdown You'll need: Adjustable Cable Machine, Rope Attachment How to
Rope Pressdown thumbnail
4 sets
10-12* reps
-- rest
*Perform reps as: 10,10,12,12.

Exercise 5

Dumbbell Kickback You'll need: Dumbbells How to
Dumbbell Kickback thumbnail
3 sets
10 reps
-- rest

Exercise 6

Lying EZ-Bar Triceps Extension You'll need: EZ-Bar, Bench How to
Lying EZ-Bar Triceps Extension thumbnail
3 sets
10 reps
-- rest

Exercise 7

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
3 sets
25 reps
-- rest

Exercise 8

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
3 sets
225 reps
-- rest
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