Hit some chest and biceps this morning and got a really solid workout in; so solid, it’s worthy of a post! I’ve been doing chest followed by biceps for several weeks now and it seems to be working out well. I’ll get to the workout here:
Bench Press: 2 warm up sets x 10 reps, 5 sets x 5 reps
Incline Dumbbell Press: 3 sets x 8 reps
Dumbbell Pullovers: 3 sets x 8 reps
Cable Flyes: 3 sets x 20 reps (final set was a triple drop set)
Alternate Dumbbell Curls: 3 sets x 8 reps
Preacher Curls: 3 sets x 12 reps
Dumbbell Hammer Curls: 3 sets x 20 reps
As you can see, the workout was pretty heavy for both chest and biceps until the final exercise, in which I ended with 3 sets of 20 reps. I’ve been implementing this training technique off and on for a while; going heavy then ending with 20 rep sets. I’ve always been an avid fan of using heavy weights to build the most muscle. But I also believe the higher reps work different muscle fibers, and by working the muscle with a variety of rep ranges, your muscles will look fuller and be more defined. Back to going heavy, I also like to throw in the old school 5 x 5 training method. I believe this method (5 sets of 5 reps with heavy weight) can really boost your strength and allow you to gain more muscle mass.
So try this workout. It’s fairly basic as far as the exercises go. But it’s certainly effective.
Train with Passion,