Chest and Biceps Day

Chest and Biceps Day

Incline Barbell Press 225 | TheMuscleProgram.comThis morning’s workout was ‘day 2’ of my new training split; chest and biceps. I’ve started my last several chest workouts with heavy bench presses. I felt like my chest, and more so my joints, needed a break. So today I decided to go with higher reps. I never went lower than 10 reps and most every set was at least 12 reps. I also threw in some rest-pause sets for my last chest exercise.

My workout for biceps was very straight-forward. My focus was on the pump for 1 exercise and the other 2 biceps exercises were more concentrated. I like hitting biceps after chest because even though I exhausted my chest, my biceps still feel fresh as opposed to biceps after back.

Chest and Biceps Workout

Incline Barbell Press: 4 sets x 12 reps

Incline Hammer Strength Press: 4 sets x 15 reps

Dumbbell Flyes: 3 sets x 10 reps

Hammer Strength Chest Press: 3 rest-pause sets (total of about 20 or more reps each set)

Preacher Curls: 3 sets x 15 reps

Dumbbell Hammer Curls: 3 sets x 8 reps

Seated Concentrated Dumbbell Curls: 3 sets x 12 reps

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I hit all incline movements for my first 2 chest exercises. I’ve always felt like incline presses give your chest a better shape that flat presses, so I often focus on incline exercises in the beginning of my chest workout. I went a little heavier on dumbbell flyes. I finished my chest workout with 3 rest-pause sets (1 rest-pause set = 3 sets with 7 seconds of rest between those sets using the same weight; the reps were like 12, 8, and 5, totally over 20 reps on average).

I went for the pump on my preacher curls so the reps were a little faster yet I made sure I squeezed my biceps at the peak of the movement. My hammer dumbbell curls and seated concentrated curls were more focused and controlled. I went a little heavy on the hammer curls but used lighter weight for concentrated curls. For those, I sat down and curled the dumbbell with my elbow against the inner part of my quads.

I also hit some calves after training chest and biceps. I’ve been doing a little calves each training day. And I then proceeded to my normal cardio routine, which lately has been 20-23 minutes on interval training on the stationary bike (the one with the higher seat).

Train with Passion,



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