FM 9 Biceps, Calves, Chest, Traps and Abs

Pull day set up for Dan's last week to Dundee.

1

Machine Bicep Curl

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Rep information

Use the plate if preferred over head. Slow and big squeeze at the top contraction.

3

Calf Press

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Rep information

Low weight turn toes to work both heads.

5

Dumbbell Bench Press

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

15 Reps

12 Reps

8 Reps

7

Smith Machine Behind the Back Shrug

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Rep information

Follow instructions below.

9

Cable Crunch

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Follow instructions below.

25 Reps

25 Reps

25 Reps

2

Wide-Grip Standing Barbell Curl

Warm up sets =

0 Warm up sets

Working sets = 

4 Working sets

25 Reps

25 Reps

25 Reps

25 Reps

Rep information

100 reps as many in each set as possible

4

Calf Press On The Leg Press Machine

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Full squeeze slow.

To failure

To failure

To failure

6

One Arm Dumbbell Bench Press

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

2 2 2 one that we do 4 rounds inclined

25 Reps

25 Reps

25 Reps

8

Snatch Shrug

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

To failure

To failure

To failure

Rep information

Follow instructions below.

10

Ab Crunch Machine

Warm up sets =

0 Warm up sets

Working sets = 

3 Working sets

Rep information

Heavy weight front chair

To failure

To failure

To failure

+971566930319

©2019 by FM Physiques.

  • Instagram - White Circle