Chest and Biceps

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,

Jason Stallworth


2 Comments on Chest and Biceps

  1. Hi vic, I recently watehcd a couple of your videos and one question still remain in my mind. Are you always doing these reps to failure? This kinda looks like endurance to me. So how do you manage to gain weight while doing endurance? I have been working for almost 2 year now and i’ve always trained with reps . My goal is actually to get more mass so ex: shoulder press i do like 12 10 8 6. I’m sure that you can answer this. Thx to answer and have a nice day

    • I think it’s good to use a variety of rep ranges. I like to go heavy for the first couple exercises for bigger muscle groups and gradually up the reps for the last few exercises and sets. I’ll usually go to failure on my last 2 sets of each exercise. But your workout of 12, 10, 8, 6 reps is a good workout; that will definitely make you grow.

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