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The XTEND Perform 21-Day Challenge Workout

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Routine

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Chest & Biceps

Exercise
Equipment
Sets
Reps
Rest
Exercise 1 of 6

21-Day Challenge Bench Press

Equipment
Barbell, Bench
Sets
4
Reps
12, 10, 8, 6
Rest
90 sec
Exercise 2 of 6

21-Day Challenge Incline Dumbbell Press

Equipment
Bench, Dumbbells
Sets
3
Reps
12
Rest
60 sec
Exercise 3 of 6

21-Day Challenge Cable Crossover Flye

Equipment
Cable Machine
Sets
3
Reps
15-20
Rest
60 sec
Exercise 4 of 6

21-Day Challenge EZ Bar Curl

Equipment
EZ-Bar
Sets
3
Reps
8-10
Rest
60 sec
Exercise 5 of 6

21-Day Challenge Behind The Back Cable Curl

Equipment
Sets
3
Reps
12-15*
Rest
60 sec
*Each side
Exercise 6 of 6

21-Day Challenge Swiss Ball Stir The Pot

Equipment
Sets
3
Reps
8-12
Rest
60 sec
*Perform 1 rep and then switch directions.
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