Chest/Triceps/Shoulders: Endurance

Intense Duration 80 minutes

Target Areas: Arms, Shoulders

Equipment: Strength Machine

Added By Richard Terry Jr

Exercises

Set 1: 4 rounds

Weights: Light

Machine Chest Press

25 reps

Rest

30 seconds

Set 2: 1 round

Rest

2 mins 30 secs

Set 3: 3 rounds

Effort: Maximum

Cable Crossover Flys

12 reps

Rest

1 minute

Set 4: 1 round

Rest

2 minutes

Set 5: 3 rounds

Effort: Maximum

Incline Cable Fly

12 reps

Rest

1 minute

Set 6: 1 round

Rest

2 minutes

Set 7: 4 rounds

Effort: Maximum

Pec Deck Fly

25 reps

Rest

30 seconds

Set 8: 1 round

Rest

2 mins 30 secs

Set 9: 4 rounds

Effort: Maximum

Overhead Tricep Extension: Machine

25 reps

Rest

30 seconds

Set 10: 1 round

Rest

2 mins 30 secs

Set 11: 4 rounds

Effort: Maximum

Tricep Extensions: Machine

25 reps

Rest

30 seconds

Set 12: 1 round

Rest

2 mins 30 secs

Set 13: 4 rounds

Effort: Maximum

Triceps Dips: Machine

25 reps

Rest

30 seconds

Set 14: 1 round

Rest

2 mins 30 secs

Set 15: 4 rounds

Effort: Maximum

Shoulder Press: Machine

25 reps

Rest

30 seconds

Set 16: 1 round

Rest

2 mins 30 secs

Set 17: 4 rounds

Effort: Maximum

Lateral Raises: Machine

25 reps

Rest

30 seconds

Set 18: 1 round

Rest

2 mins 30 secs

Set 19: 3 rounds

Effort: Maximum

Pec Deck Rear Delt

25 reps

Rest

30 seconds

Set 20: 1 round

Effort: Maximum

Pec Deck Rear Delt

25 reps

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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