BICEPS *Filter results by category* Equipment Equipment Target area LOWER CHEST MID CHEST UPPER CHEST Difficulty ADVANCED BEGINEER INTERMEDIATE Intensity level HIGH INTENSITY LOW INTENSITY single chest cable crossover Bar chest dips Diamond push ups Chest cable fly Bench press- Dumbell ""

LEG FOCUSED 35 mins Advance Equipment: Dumbells, Bench, Resistance Bands, Extension Machine, Barbell Warm up Workout Stretch WARM UP General chest warm up 10-15 MIN Follow-Along Breakdown WORKOUT I CHESS PRESS Weight: Challenging Exercise description 10 4 REPS SETS 30s REST (between ea. sets) Intensity: 1 min rest II CABLE CHEST FLY Light Light Exercise Description 10 5 REPS SETS 60s REST (between ea. sets) Explosive Explosive Heading 6 III bench press Light Heavy Exercise description 12 REPS 3 SETS REPSSETS 30s SETS (between ea. sets) Explosive Slow/Controlled Heading 6 IV TRICEP EXTENSION Light Heavy Exercise Description 10 2 REPS SETS 30s SETS (between ea. sets) Explosive Fast Paced Heading 6 V BAR DIPS Light Light Challenging Heavy Exercises Description 10 REPS 3 SETS REPSSETS 30s SETS (between ea. sets) (between ea. sets) Explosive Explosive Slow/Controlled Fast Paced Heading 6 VI CHEST CABLE FLY Light Heading 6 Exercise Description 10 3 REPSSETS 30s SETS (between ea. sets) Explosive Heading 6 Heading 6 VII MACHINE PRESS Light Heading 6 Exercise Description 10 3 REPSSETS 30s SETS (between ea. sets) Explosive Heading 6 Heading 6 VIII Heading 6 Light Heading 6 Exercise Description 10 3 REPSSETS 30s SETS (between ea. sets) Explosive Heading 6 Heading 6 IX Heading 6 Light Heading 6 Exercise Description REPSSETS 10 3 30s SETS (between ea. sets) Explosive Heading 6 Heading 6 X Heading 6 Light Heading 6 Exercise Description REPS SETS 10 3 30s SETS (between ea. sets) Explosive Heading 6 Heading 6 XI Bench press- INCLINED CLOSE-GRIP (db) Light Heading 6 Exercise Description 10 3 REPS SETS 30s SETS (between ea. sets) Explosive Heading 6 Heading 6 XII Heading 6 Light Heading 6 Exercise Description 10 3 REPS SETS 30s SETS (between ea. sets) Explosive Heading 6 COOL DOWN General chest cool down stretching 10-15 MIN Follow-Along Breakdown Back

LEG FOCUSED 35 mins Advance Equipment: Dumbells, Bench, Resistance Bands, Extension Machine, Barbell Warm up Workout Stretch WARM UP General chest warm up 10-15 MIN Follow-Along Breakdown WORKOUT I CHESS PRESS Weight: Challenging Exercise description 10 4 REPS SETS 30s REST (between ea. sets) Intensity: 1 min rest II CABLE CHEST FLY Light Light Exercise Description 10 5 REPS SETS 60s REST (between ea. sets) Explosive Explosive Heading 6 III bench press Light Heavy Exercise description 12 REPS 3 SETS REPSSETS 30s SETS (between ea. sets) Explosive Slow/Controlled Heading 6 IV TRICEP EXTENSION Light Heavy Exercise Description 10 2 REPS SETS 30s SETS (between ea. sets) Explosive Fast Paced Heading 6 V BAR DIPS Light Light Challenging Heavy Exercises Description 10 REPS 3 SETS REPSSETS 30s SETS (between ea. sets) (between ea. sets) Explosive Explosive Slow/Controlled Fast Paced Heading 6 VI CHEST CABLE FLY Light Heading 6 Exercise Description 10 3 REPSSETS 30s SETS (between ea. sets) Explosive Heading 6 COOL DOWN General chest cool down stretching 10-15 MIN Follow-Along Breakdown Back

Break down your content into manageable steps. Use videos, images, and text to explain your main points, and set clear expectations and goals. You can also include files and audio as additional resources. Consider adding a questionnaire to ask participants what they hope to take away from the experience, or a quiz to test their understanding before getting started.

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Start off your program by giving some basic information about what participants can expect to learn. Introduce the topic and provide a basic outline of what's to come using videos, images, and text.