I’ve been training back and biceps on Mondays, and chest and triceps on Tuesdays. But yesterday I hit some hams and calves after back so today I decided to do both biceps and triceps, hence ‘chest and arms workout’.
You’ll also notice ‘beast mode’ in the title. That’s simply because this workout was extremely brutal! I’ll break down my chest and arms workout by muscle group below.
Beast Mode Chest Workout
I started out with heavy incline bench press. I went heavy but didn’t go below six reps. I progressed to more heavy weights but from there on I kept the reps above eight, and I went with higher reps at the end.
- Incline Bench Press
- 4 sets x 10, 8, 6, 6 reps
- Dumbbell Press
- 4 x 8 reps
- Hammer Strength Incline Press
- 5 sets x 12, 10, 8, 7, 15 reps
- Dumbbell Flyes
- 3 sets x 15 reps
Beast Mode Arm Workout
For arms, I alternating biceps and triceps. So I would start with a few set for triceps then move to a few sets of biceps. I like going back and forth because it brings out a tremendous pump in your arms.
- Rope Pressdowns
- 4 sets x 12 reps
- Dumbbell Hammer Curls
- 3 sets x 12 reps
- Seated Overhead Extensions (machine)
- 4 sets x 15 reps
- Standing EZ Bar Curls
- 3 sets x 10 reps
Chest and Arms Together
Chest workouts take a lot out of you. Especially if you’re going heavy. Although arms are smaller muscle groups, training both biceps and triceps after cheats can be taxing. Again, this is why I’m calling it beast mode. You need to be 100% ready to train hard!
Since I went heavy for chest, I kept my reps higher for arms. The lowest I went was 10 reps for EZ Bar curls. By that point, I was exhausted.
I plan to hit a couple of exercises for arms again on Friday. The workout will be similar but with different exercises.
Train with Passion,