Chest / Calves / Abs

Warm up

Bike Intervals - 15 minutes

Workout

Standing calf extension (smith)

3x10 | 1:1:1:1 | No rest

Seated smith calf raise / Single arm cable flies

4x20-25 | 1:1:2:0 | No rest

Narrow swiss ball smith press

4x10-12 | 1:1:3:0 | 30 second rest

Medicine ball push-ups

3x10 each side | 1:0:1:0 | 30 second rest after both sides are done

Incline cable press

4x12-7 drop-set x10 | 1:1:2:1 | 45 second rest

Plank with dumbbell transfer

3x Over and back | 30 second rest

Tuck with med ball 360 / Upper abdominal crunch

3x10/10 | 1:0:1:1 / 1:1:1:2 < on this one you are arching your back to get a good stretch on the abs | 30 second rest

#chest #abs #calves