Chest and Biceps Workout

Chest and Biceps Workout

Hammer Strength Chest PressI’ve been enjoying my workout routine change, especially training chest and biceps together. You’ve got a lot of push and some pull. And your biceps aren’t worn down after training chest like they would be if you were training back and biceps together.

Today’s chest workout was not super heavy. In fact, I did some pre-exhaust work by starting out with pec-dec flyes. I moved on to a Hammer Strength machine and followed that up with some incline barbell press. I ended up doing my FST-7 part with cable flyes. From there I hit 3 exercises for biceps. Now let’s get to the workout!

Chest Bi’s

Pec-Dec Flyes: 5 sets x 15 reps
Hammer Strength Chest Press: 4 sets x 12 reps
Incline Barbell Press: 5 sets x 8-12 reps
Cable Flyes: 7 sets x 15 reps

Biceps Workout

Incline Curls: 4 sets x 12 reps
Preacher Curls: 3 sets x 12 reps (drop set on final set)
Preacher One-Arm Dumbbell Hammer Curls: 3 sets x 12 reps

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I actually like the pre-exhaust method for chest training. Every exercise after that seemed to work more of my pecs and the pump was better overall than with starting with a press. I used to be against this because the goal was always to go heavy on my first press exercise. But these days I want to target the muscle, and also want to make sure I’m thoroughly warmed up before training heavy. That being said, I was surprised how much strength I still had when I got to incline barbell press.

I haven’t implemented incline dumbbell curls in a while but this exercise really targets your biceps, and there’s no cheating. I hit some preacher curls with a drop set at the end followed by one-arm hammer curls on the preacher curl machine. After that I hit some abs and a little cardio.

Train with Passion,


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