Jason’s Simple Chest and Biceps Workout
I’m switching things up a bit and training chest and biceps together now. I call this a simple workout only because of the mere simplicity of the basic exercises it consists of. Make no mistake, this workout is extremely effective. The chest workout follows a little of the old school high volume training principle in regards to multiple sets. However, the volume isn’t extreme (15 total sets for chest). The biceps part of the workout is fairly simple as well.
Chest and Biceps
Incline Barbell Press: 5 sets x 10 reps
Hammer Strength Incline Press: 5 sets x 10 reps
Pec-Dec Flyes: 5 sets x 10-12 reps
Alternate Dumbbell Curls: 3 sets x 10 reps
One-Arm Preacher Curls: 3 sets x 10 reps
Reverse Curls (EZ Bar): 3 sets x 12-15 reps
Rather than doing my standard 3-4 sets of 4 exercises for chest I decided to hang out on the same exercise for a little longer. I like do a higher volume of sets on one exercise from time to time. I feel really pumped after that 5th set. So I picked 3 basic chest exercises and did 5 sets for each of them. I stayed with the same weight on each exercise, enough to where 10 reps was challenging. But the idea was volume rather than going to failure.
I’ve been doing just 2 exercises for biceps but picked 3 today. I’m going to start implementing reverse curls into my biceps routine, at least for every other biceps workout. I’ve always responded well to standing dumbbell curls and I usually perform alternating curls where you twist your wrist away from you slightly on the way up (starting as if you were doing hammer curls). This was a fairly short workout, maybe 45 minutes which is great if you need to get in and out of the gym.
Train with Passion,