Power Workout – Chest and Biceps

I’m calling this morning’s training session a power workout due to pushing some pretty challenging weight. I’m on this ‘go heavy’ trip and I’ll be honest, I love it. I’m doing my best to still keep control of the weight but there is an element of power when going heavy.

I also stuck to mainly old school exercises for both chest and biceps. This is kind of typical for me anyway. I prefer free weights for the most part. There are times when I use machines (mostly Hammer Strength in that case), especially if my lower back is sore. But today was mainly free weights.

Chest Workout

Incline Barbell Press:
4 x 12, 6, 2, 6

Dumbbell Press:
3 x 7

Dumbbell Pullovers:
3 x 10

Cable Crossovers:
3 x 15

Biceps Workout

Barbell Curls:
3 x 10

Concentrated Dumbbell Curls:
3 x 10

Abs Workout

Leg Raises:
3 x 12

Machine Crunches:
3 x 15

TestoFuel Review - 405 Bench Press



My reps for incline barbell press are somewhat inconsistent. I usually pyramid up in small increments. But after hitting a set of 12 I loaded a 25 lb weight on each side, going up 50 lbs. I hit a set of 6 reps and decided I wanted to go even heavier. I only got a couple reps so I ended up doing one more set, dropping back down. I like to get at least 6 reps even when I’m going heavy.

I haven’t done barbell curls for biceps in a while. Mainly because it’s hurt my wrist in the past (the EZ curl bar works better for me). I was ok on these today though. I moved on to concentrated curls by sitting on the bench and resting my elbow against my inner thigh.

I had time to do a little ab training. I usually pick a lower ab exercise and a crunch. I prefer to start with he lower. We have a newer crunch machine where you load the plates on the back so I’ve been doing that one lately for my crunch. I hit my usual cardio after that.

Train with Passion,


About the Author Jason Stallworth