Tuesday – Heavy Chest & Biceps
If you read my workout blog from yesterday you know that I’m starting to go heavy again this week (yesterday was a heavy back day). The goal for my bigger body parts is to go heavy on 3 exercises and finish with more reps for the final 1-2 exercises of the workout. So today was a heavy chest day.
I’m also including biceps and a little abs on my chest days. My intent is to free up Fridays so that I can hit a few muscles for a second time that week. I plan to do a little chest, back and biceps on Fridays. Let’s get to this morning’s chest and biceps workout (throwing in my ab workout as well).
Incline Barbell Press: 4 x 10, 8, 6, 5
Decline Barbell Press: 4 x 10, 8, 8, 6
Dumbbell Press: 3 x 8
Pec Dec Flyes: 3 x 12
Preacher Curls: 3 x 8 * final set was a triple drop
Incline Dumbbell Curls: 3 x 10
Leg Raises: 3 x 12
Weighted Ab Crunch Machine: 3 x 15
I’ve always liked starting my chest workouts with incline bench press. In my opinion, you can’t have too much upper chest. This is an area where many lack in their overall chest development. I had planned to do dumbbell presses after that but the dumbbell section was crowded so I hit some decline bench press next. By the time I was done I was able to do a few sets of dumbbells. These were all heavy sets.
One I finished my pec-dec flyes for chest I moved into biceps, going a little heavy on preacher curls. Typically I would do 3 exercises for biceps but I was pretty burnt after just 2. My ab workout was quick; I only rested about 30 seconds between sets. I did my usual cardio and called it a day!
Train with Passion,