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The smart workout log for strength training at the gym.

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Chest / Triceps

Install in Seconds Pro View full screen

Download on the App Store Download Seconds Interval Timer on Google Play

Attempting to install timers in Seconds for iOS should be done through Safari. This is done by tapping the action icon (up arrow out of a box). Other apps may not recognise the file.

Timer Duration: 17:10 Rollover intervals for more details.

Exercises:
  • Flat Dumbbell Press - 40
  • Flat Dumbbell Press Twist - 35
  • Flat Dumbbell Fly - 25
  • Tricep Kickbacks 20#
  • Close Grip Dumbbell Press - 35
  • Flat Dumbbell Press Superset - 30
  • Resistance Bands Hi To Low
  • Resistance Bands Low To Hi
  • Warmup 0:10
  • Flat Dumbbell Press - 40 0:25
  • Rest 0:15
  • Flat Dumbbell Press - 40 0:25
  • Rest 0:15
  • Flat Dumbbell Press - 40 0:25
  • Rest 0:15
  • Flat Dumbbell Press Twist - 35 0:25
  • Rest 0:15
  • Flat Dumbbell Press Twist - 35 0:25
  • Rest 0:15
  • Flat Dumbbell Press Twist - 35 0:25
  • Rest 0:15
  • Flat Dumbbell Fly - 25 0:25
  • Rest 0:15
  • Flat Dumbbell Fly - 25 0:25
  • Rest 0:15
  • Flat Dumbbell Fly - 25 0:25
  • Rest 0:15
  • Tricep Kickbacks - 20 0:25
  • Rest 0:15
  • Tricep Kickbacks - 20 0:25
  • Rest 0:15
  • Tricep Kickbacks - 20 0:25
  • Rest 0:15
  • Close Grip Dumbbell Press - 35 0:25
  • Rest 0:15
  • Close Grip Dumbbell Press - 35 0:25
  • Rest 0:15
  • Close Grip Dumbbell Press - 35 0:25
  • Rest 0:15
  • Flat Dumbbell Press Superset - 30 0:50
  • Rest 0:15
  • Flat Dumbbell Press Superset - 30 0:50
  • Rest 0:15
  • Flat Dumbbell Press Superset - 30 0:50
  • Rest 0:15
  • Resistance Bands Hi To Low 0:25
  • Rest 0:15
  • Resistance Bands Hi To Low 0:25
  • Rest 0:15
  • Resistance Bands Hi To Low 0:25
  • Rest 0:15
  • Resistance Bands Low To Hi 0:25
  • Rest 0:15
  • Resistance Bands Low To Hi 0:25
  • Rest 0:15
  • Resistance Bands Low To Hi 0:25