Chest & Biceps Workout
Added 2023-05-04 12:17:50 +0000 UTCChest
1 - Machine FIy 4x15-15-12-12
2 - Incline Machine Press 3 x12-10-8
3 - Cable Crossover 4x12-12-10-10
4 - Seated Vertical Chest Press 4x12-12-10-8
5 - Machine Incline Fly 3x10-10-10
Biceps
1 - Preacher Curls 4x15-15-12-12
2 - Machine Seated Unilateral Curl 3 x12-10-8
3 - Standing Dumbbells Hammer Curl 3x 12-12-12
Workout Parameters:
Rest between sets: 60"/75"
β’ Rest between exercises: 2'
β’ Increase the weight set by set
β’ Tempo (control the rate at which an exercise is performed)
β’ In this chest workout work more on the negative and
stretching the chest
β’ Hold the negative at least 2"
Notes/Tips:
β’ The positive part of any movement is when muscle is
contracted. Negative is when the muscle lengthens
β’ In chest & biceps exercises, avoid to stretch completely
your arms. Always leave a small space in your elbow joints
β’ Breath in the negative, breath out in the positive
β’ You should control the weight at all points
