Xtreme&Lactic&Accumulation

Week 3

Day 15 - Chest & Biceps Approx. Workout Time: 52 mins

Target Rest
Exercise Sets * Tempo Set / Weight / Reps
Reps (secs)
Decline Cable Flyes / Crossovers (hands to
A1 5 8-10 + 2 drops last set 3-0-1-2 45
thighs at the bottom)

Elbows High, Cable Bicep Curls (facing towards

A2 5 8-10 + 2 drops last set 3-0-1-2 45
apparatus)

B1 Flat DB Chest Press 5 6 4-0-1-0 15

B2 DB Flyes 5 12 + NOS-X (Last Set) 3-1-1-0 60

B3 Supinating DB Curls 5 6 4-0-1-0 15

B4 Inc. DB Hammer Curls 5 12 + NOS-X (Last Set) 3-1-1-0 60

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