Bench press (free weights, barbell) |
3 sets |
6 reps |
(fast-twitch white muscle fibers) Explosive |
Incline press (free weights, barbell) |
2 sets |
10 reps |
(intermediate muscle fibers) Normal Speed |
Vertical bench press (machine) |
1 set |
20 reps |
(slow-twitch red muscle fibers) Slow Speed |
Barbell curls (shoulder wide grip) |
3 sets |
6 reps |
(fast-twitch white muscle fibers) |
Dumbbell curls (seated) |
2 sets |
10 reps |
(intermediate muscle fibers) |
EZ-barbell curls (narrow grip) |
1 set |
20 reps |
(slow-twitch red muscle fibers) |