Chest and Biceps Blast
This morning’s workout was chest and biceps, and it was quite a painful one. I used a mixture of two weight training techniques: controlled reps and supersets. If you’ve been keeping up with my workout blog you know I’ve been using slow and controlled reps for the past few weeks. I feel an extreme difference. My pumps are better and the quality of my workouts overall are better. Training like this, with strict controlled reps, also forces you to use perfect form. This is something I shamefully admit I’ve lacked in the past.
My goal today was to pump as much blood into the muscle as possible. Controlled reps certainly do that but I also integrated a few supersets for both chest and biceps. The exercises for both were fairly basic, which is what I normally stick to.
Chest and Biceps Workout
Incline Barbell Press: 4 sets x 8-12 reps
Hammer Strength Incline Press: 4 sets x 10-12 reps
Bench Press superset with Dumbbell Flyes: 3 sets x 10-12 reps each (6 sets x 20-24 reps total)
Pec Dec Flyes: 3 sets x 12 reps
Preacher Curls superset with Reverse EZ Bar Curls: 3 sets x 10-12 reps (6 sets x 20-24 reps total)
Alternate Dumbbell Curls: 3 sets x 8 reps
I did a couple of warm up sets before diving into the 4 working sets for incline barbell press (I usually do 2-3 warm ups on the first exercise, especially if it’s a compound exercise). From there I gradually went up in weight a little each set. Again, keep in mind that I’m using very strict and controlled reps. I’m taking about 3 seconds on the descent (negative) of each rep. This kills the weight that you would normally do for regular sets or explosive reps. However, controlled reps build more muscle tissue in my opinion. You have to assess your goals: to get stronger, or to build bigger muscles?
Strict and controlled reps also take a lot more out of you. So by the time I got to my supersets, bench press superset with dumbbell flyes, I was already wore out. On this particular exercise my reps were controlled but I didn’t take quite as long on the descent. I’m paying very close attention to this method because the goal is to work the muscle by feeling the weight and contracting the muscle at the peak of the movement for each rep.
I started out biceps with supersetting preacher curls and EZ bar reverse curls. After 3 sets of this I could barely move my arms. I finished out with some alternating dumbbell curls. Again, the reps on all of these were strict and controlled. Because of that, I had a hard time shaving this morning!
After chest and biceps, I hit some abs and did about 20 minutes of moderate intensity cardio on the stationary bike. I usually drink my BCAAs with some glutamine during this time. And when I get home I have a protein shake (usually 2 scoops of whey, banana, and some natural peanut butter, and sometimes berries). Try this chest and biceps blast workout!
Train with Passion,