Balanced Chest and Biceps

t was another chest day filled with primarily free weights. Barbells and dumbbells are where it’s at for growth. But like I’ve said in the past, cables and machines do have their place. It’s good to mix them up from time to time. Over the years I’ve tried to find balance in all things. Weight training and bodybuilding is no different. In fact, it’s all about balance, whether it’s shaping your physique by bringing up weaker parts or bringing up your strength so that you’re strong on all lifts, not just some. So with barbells and dumbbells I also added some cable flyes (which is normal for me) and a few sets of Hammer Strength Incline Press.

I also trained my biceps. I just chose two exercises but really got the most out of them. For both chest and biceps, I performed a light, high-rep set after my heavy sets on a few chest exercises and both biceps exercises. On the conversation of balance, I’ve always liked mixing up techniques and heavy low reps finishing with high reps.

Chest Workout

Dumbbell Press:
4 sets x 8, 8, 8, 30 reps

Incline Barbell Press
4 sets x 10, 7, 1, 30 reps

Cable Crossovers:
3 sets x 12 reps

Hammer Strength Incline Press:
3 sets x 8 reps

Dumbbell Pullovers:
3 sets x 10 reps

Biceps Workout

EZ Bar Curls:
4 sets x 8, 8, 8, 20 reps

Preacher Curls:
4 sets x 12, 10, 8, 20 reps

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I started out with dumbbell presses, as I occasionally do, because that area was empty and it tends to fill up with people pretty quick (yes, even at 5AM). I went to some heavy incline bench presses after that, going all the way to 1 rep on the third set (this was my final heavy set before my high-rep burn-out set). I decided to end my chest workout with dumbbell pullovers. I don’t believe I did those last week and I like to hit those at least every other chest workout.

My workout for biceps was simple. Just two exercises but both ended with a burn-out set. These really gets the blood pumping into the muscle. I didn’t bother with calves or abs but I did do my cardio.

Train with Passion,

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