Back to workouts
7exercises
21sets
44min
About this workout
This workout was programmed by Dawid Kowalczyk (IFBB Pro Coach) and targets chest, core, and triceps. It's built around 7 exercises across 21 working sets, and takes roughly 44 minutes to complete.
1.Barbell Bench Press
3 sets × 12-15 reps · 45s rest
2.Flat Bench Dumbbell Fly
3 sets × 12-15 reps · 45s rest
3.Incline Bench Dumbbell Press
3 sets × 12-15 reps · 45s rest
4.Pec Deck Machine
3 sets × 12-15 reps · 45s rest
5.Triceps Pushdown (Straight Bar)
3 sets × 12-15 reps · 45s rest
6.Triceps Pushdown (Rope)
3 sets × 12-15 reps · 45s rest
7.Hanging Leg Raises
3 sets × 20-30 reps · 45s rest
Frequently asked questions
Keep Your Progress Forever
- Full-length plans & exercises library
- Volume goals & recovery tracking
- Sync progress across all devices
