24 DAY CHALLENGE
“A New Day, A Better You”
Day 14 – CHEST/BICEPS
❖ Warm up with a cardio of your choice… (treadmill, bike, elliptical, rowing machine, skipping rope, outdoor walk or run etc…).
The Workout
1.
Flat Dumbbell, Bands, Or Bar Press.
Dumbbells Version
Band Version
Take 30 to 45 second rest.
Repeat for a total of 3 sets before moving to the next exercise.
2.
Incline Dumbbell Or Bar Press · 8-12 Reps
Dumbbells Version
Band Version
Take 30 to 45 second rest.
Repeat for a total of 3 sets before moving to the next exercise.
3.
Incline Dumbbell Chest Flys · 8-12 Reps
Take 30 to 45 second rest.
Repeat for a total of 3 sets before moving to the next exercise.
4.
Bicep Curl With Dumbbells Or Bands · 8-12 Reps
Dumbbells Version
Band Version
Take 30 to 45 second rest.
Repeat for a total of 3 sets before moving to the next exercise.
5.
Reverse Curl With Dumbbells Or Bands
8-12 Reps
Take 30 to 45 second rest.
Repeat for a total of 3 sets before moving to the next exercise.
6.
Hammer Curls
8-12 Reps
Take 30 to 45 second rest.
Repeat for a total of 3 sets before moving to the next exercise.
7.
21’S With Dumbbells – 7 Half Curls From The Bottom, 7 Half Curls From The Middle, 7 Full Curls
Take 30 to 45 second rest.
Repeat for a total of 3 sets before moving to the next exercise.
❖ STRETCH
❖ DO NOT FORGET TO DRINK PLENTY OF WATER
Click Day 16 To Continue
