Chest and arm workout for a Monday back into work. Had to cut it short as i had a group lunch to go to.
4 times each set.
12 x barbell curl to overhead press (12.5kg)
20 x body weight row (pull up lying on ground)
12 x bicep curls (4kg kettle bell each hand)
20 x tricep dips
12 x tricep extension with plate (7 kg)
12 x hammer curls (3.5kg each hand)
After 4th set do same amount of exercises 3 times, reducing weight each 12 repeats
Jog for your life to make it to group lunch in time. 😉