10 x 10 Chest and Biceps Workout

225 10 sets of 10 Bench Press Chest WorkoutLately I’ve been integrating the 10 x 10 weight training method in my workouts. I did this yesterday on leg press, and this morning I used it for a chest and biceps exercise. The 10 sets of 10 reps method is part of what’s known as German Volume Training.

I personally think just about any weight training philosophy will build muscle if your training is intense, but I believe it’s good to switch up your training techniques now and then. And the 10 x 10 training method is definitely a great way to shock your muscles into growth. Now let’s get to this morning’s workout!


10 x 10 Chest Workout

Bench Press: 10 sets x 10 reps

Hammer Strength Incline Press: 5 sets x 6-12 reps

Cable Flyes: 5 sets x 20 reps

10 x 10 Biceps Workout

Incline Dumbbell Curls: 10 sets x 10 reps

Preacher Curls (free-weight): 5 sets x 10 reps

For both the chest and biceps 10 x 10 exercises, I chose a weight that I could do for about 20 reps or so. I know this sounds light but I wanted to take shorter rest periods between the sets of 10. Normally 10 x 10 workouts have you going heavier and resting longer between sets. But I only rested about 30-45 seconds between these sets.

You’ll also notice for chest I did another unique training method. I ended my chest workout with a 5 x 20 workout technique. I’m not sure what this is called, or if there’s a name for it, but I like ending my workouts with five sets of 20 reps. I feel like this is similar to the FST-7 training method. I get an incredible pump banging out those 20 rep sets. Try the 10 x 10 training technique if you feel like it’s time for something new!

Train with Passion,

Jason Stallworth

About the Author Jason Stallworth