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Westend61 / Getty
Westend61 / Getty

Day 22 : Chest & Biceps

Exercises 7
Equipment Yes
This is a dynamic effort day.

Exercise 1

Barbell Bench Press You'll need: Barbell, Bench How to
Barbell Bench Press thumbnail
8 sets
3 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 2

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
4 sets
10 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 3

General Pushup You'll need: No Equipment How to
Pushup thumbnail
3 sets
AMRAP* reps
60 sec rest
*As many reps as possible. Perform pushups on handles. Choose a load that is 60–70% of your 1RM.

Exercise 4

Dumbbell Flye You'll need: Bench, Dumbbells How to
Dumbbell Flye thumbnail
3 sets
8 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 5

Standing EZ-Bar Biceps Curl You'll need: EZ-Bar How to
Standing EZ-Bar Biceps Curl thumbnail
4 sets
8 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 6

Dumbbell Hammer Curl You'll need: Dumbbells How to
Dumbbell Hammer Curl thumbnail
2 sets
10-12 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.

Exercise 7

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
4 sets
10-12 reps
60 sec rest
*Choose a load that is 60–70% of your 1RM.
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