FM 2 Chest, Shoulders calves and triceps

• Perform each exercise 3 times
• Take 45-60 seconds between sets
• Take 2 minutes between exercises
• Use a weight you can use for around 12-15 reps
• Keep the heart rate at 125bpm throughout

1

Incline Dumbbell Flyes - With A Twist

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

Increase weight in each set, last rep should be a struggle if you have the weight right.

3

Side Lateral Raise

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

Increase weight in each set, last rep should be a struggle if you have the weight right.

5

Front Dumbbell Raise

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

15 Reps

15 Reps

15 Reps

7

Standing Calf Raises

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

Follow instructions below.

9

Elliptical Trainer

Warm up sets =

0 Warm up sets

Working sets = 

1 Working set

Rep information

Follow instructions below.

2

Dips - Triceps Version

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

Use assisted dip machine, pick a weight that you struggle with on the last rep, then you'll know you have the right weight.

4

Leverage Shoulder Press

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Increase weight in each set, last rep should be a struggle if you have the weight right.

15 Reps

15 Reps

15 Reps

6

Triceps Pushdown - Rope Attachment

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Weight isn't so important its more the form, triceps should be on fire by number 15

15 Reps

15 Reps

15 Reps

8

Ab Crunch Machine

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

15 Reps

15 Reps

15 Reps

Rep information

Follow instructions below.

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