The most effective Chest and Biceps Workout

All Workouts Workout

Just Register

00:00

322

2.5k

Chest & Biceps

This is the most effective chest and biceps workout!

322

2.5k

Chest & Biceps

Arms - Biceps - Chest - Inner chest - Lower chest - Middle chest - Multi-muscles - Side chest - Upper body - Upper chest -

🥵 Very Hard

1:20h

10 Exercises

Full Workout Routine

Chest Superset Round 1

Flat Smith Machine Press - Set 1

Weight: light (example:10 kg plates per side). This is more like a warm-up set.

Reps: 12
Flat DB Fly - Set 1

Weight: light (example: 6kg dumbbells). This is more like a warm-up set.

Reps: 12
Rest: 1m 30s
Flat Smith Machine Press - Set 2

Weight: slightly heavier (example:15 kg plates per side). This is more like a preparatory set.

Reps: 12
Flat DB Fly - Set 2

Weight: slightly heavier (example: 8kg dumbbells). This is more like a preparatory set.

Reps: 12
Rest: 1m 30s
Flat Smith Machine Press - Set 3

Weight: heavier (example: 25 kg plates per side).

Reps: 12
Flat DB Fly - Set 3

Weight: slightly heavier (example: 10kg dumbbells).

Reps: 12
Rest: 1m 30s
Flat Smith Machine Press - Set 4

Weight: slightly heavier (example: 30 kg plates per side).

Reps: 10
Flat DB Fly - Set 4

Weight: slightly heavier (example: 12kg dumbbells).

Reps: 10
Rest: 1m 30s

Decline Bench Press Round 2

Decline Bench Press - Set 1

Weight: not too heavy (example: 10kg per side)

Reps: 12
Rest: 1 m
Decline Bench Press - Set 2

Weight: heavier (example: 15kg per side)

Reps: 12
Rest: 1m 30s
Decline Bench Press - Set 3

Weight: slightly heavier or leave it the same (example: 20kg or15kg per side)

Reps: 10
Rest: 1m 30s
Decline Bench Press - Set 4

Weight: same as in the previous 3rd set (example: 20kg or15kg per side)

Reps: 10
Rest: 1m 30s

Iso-lateral Incline press machine Round 3

Iso-Lateral Incline Press - Set 1

Weight: not too heavy (example: 15kg per side). Reps: 5 (both arms) + 3x (1 (left arm) + 1 (right arm) + 1 (both arms) ). The term "Iso-Lateral" means that you can use both handles independently of each other.

Reps: 14 special
Rest: 1m 30s
Iso-Lateral Incline Press - Set 2

Weight: slightly heavier (example: 20kg per side). Reps: 5 (both arms) + 3x (1 (left arm) + 1 (right arm) + 1 (both arms) )

Reps: 14 special
Rest: 1m 30s
Iso-Lateral Incline Press - Set 3

Weight: same as in the previous set (example: 20kg per side). Reps: 5 (both arms) + 3x (1 (left arm) + 1 (right arm) + 1 (both arms) )

Reps: 14 special
Rest: 1m 30s
Iso-Lateral Incline Press - Set 4

Weight: same as in the previous set (example: 20kg per side). Reps: 5 (both arms) + 3x (1 (left arm) + 1 (right arm) + 1 (both arms) )

Reps: 14 special
Rest: 1m 30s

Pec Deck Round 4

Pec Deck - Set 1

Weight: It should not be too heavy (an example is 50kg). It is harder with negative reps that should last 3 seconds. So, if you can do 12 normal speed reps with 80kg, start with 50kg here.

Reps: 12
Rest: 1m 30s
Pec Deck - Set 2

Weight: slightly heavier (an example is 60kg).

Reps: 10
Rest: 1m 30s
Pec Deck - Set 3

Weight: same as in the previous 2nd set (example: 60kg).

Reps: 10
Rest: 1m 30s

Biceps Superset 1 Round 5

V Bar Cable Curls - Set 1

Weight: not too heavy (example: 15kg)

Reps: 12
Single Arm Cable Curls - Set 1

Weight: not too heavy (example: 10kg)

Reps: 10 per arm
Rest: 1 m
V Bar Cable Curls - Set 2

Weight: slightly heavier (example: 17kg)

Reps: 12
Single Arm Cable Curls - Set 2

Weight: slightly heavier (example: 12kg)

Reps: 10 per arm
Rest: 1 m
V Bar Cable Curls - Set 3

Weight: slightly heavier (example: 20kg)

Reps: 10
Single Arm Cable Curls - Set 3

Weight: same as in the previous 2nd set (example: 12kg)

Reps: 10 per arm
Rest: 1 m

Biceps Superset 2 Round 6

Scott DB Curls - Set 1

Weight: because of the wrist position, start with lighter DBs (example: 8kg DBs)

Reps: 12
Barbell Curls - Set 1

Weight: as the wrist position is the same, use a lighter barbell (example: 5kg plates on each side)

Reps: 12
Rest: 1 m
Scott DB Curls - Set 2

Weight: slightly heavier DBs (example: 10kg DBs). *Be careful with the dumbbells. With this wrist position, you will engage mostly the biceps, but the injury of the wrists is high with dumbbells that are too heavy.

Reps: 10
Barbell Curls - Set 2

Weight: Use a slightly heavier barbell (for example, 7,5kg plates on each side). *Be careful with the weights. This wrist position engages mostly the biceps, but wrist injuries are high with a barbell that is too heavy.

Reps: 10
Rest: 1 m
Scott DB Curls - Set 3

Weight: same DBs as in the previous 2nd set (example: 10kg DBs).

Reps: 10
Barbell Curls - Set 3

Weight: Use the same barbell as in the previous 2nd set (for example, 7,5kg plates on each side).

Reps: 10
Rest: 1 m

Reverse Grip Barbell Curls Round 7

Reverse Grip Barbell Curls - Set 1

Weight: not too heavy and not too light barbell (example: 15kg barbell)

Reps: 15
Rest: 1 m
Reverse Grip Barbell Curls - Set 2

Weight: slightly heavier (example: 20kg barbell)

Reps: 15

Show workout structure

Featured Workouts

7.8k

0:11

The most effective chest workout

You have to try this workout if you want the best pump ever!

🤮 Puke

1 hour

5.8k

0:09

Build big arms like Jason Momoa

Build arms like Aquaman with this workout.

😰 Hard

1 hour

4.9k

0:14

Quads focused killer workout

With this workout, you will grow your quadriceps fast.

😰 Hard

1:10h

5.3k

0:18

Full arms workout: 50 minutes

Pump up the Triceps & Biceps in less than 1 hour.

💀 Hardcore

50 min

5.1k

1:03

1 hour Back & Biceps

Back and Biceps workout to finish in 1 hour

😰 Hard

1 hour

2.7k

1:17

Shoulders & Triceps workout

This workout consists of 4 shoulders and 4 triceps exercises.

😰 Hard

1:15h

Explore Workouts

3.3k

0:11

Only Cable Machine

You will need only the cable machine & nothing else!

💀 Hardcore

1 hour

1.7k

0:12

1 hour chest workout

a chest workout to finish in 1 hour and to burn your chest.

😰 Hard

1 hour

2.7k

0:11

Bulldozer Full Arms

Build arms as big as a bulldozer!

🥵 Very Hard

1 hour

1.7k

0:16

Strength & cardio workout

Combined Strength & Cardio workout with squats, deadlifts, and abs

🥵 Very Hard

55 min

2.2k

0:21

Shoulder & arms workout

The intense workout to burn your shoulders, biceps, and triceps in just 90 minutes

💀 Hardcore

1:30h

0:10

Full Upper Body with cables

The best full upper body pump ever!

🤮 Puke

1.3k

0:09

Upper body - focus on bench press strength

Upper body workout with a focus on bench press strength

😮‍💨 Medium

50 min

3.3k

0:11

45 Min Back & Biceps

Strong pump in less than 1 hour!

🤮 Puke

45min

2.5k

0:17

15min beach workout

This beach workout includes only the upper body.

😮‍💨 Medium

15min

0:15

Shredded chest workout

Hypertrophy routines and isolation exercises.

😰 Hard

1:15h

0:09

Full Arms - 4 Supersets

Insane pump to grow arms fast.

🤮 Puke

1:15h

3.4k

0:10

Full arms workout

Pump Biceps and Triceps in 1 hour

🥵 Very Hard

1 hour

5.9k

0:07

Bigger Biceps Guns Workout

Double the size of your biceps! The last exercise is a killer!

😰 Hard

45min

2.6k

0:19

Chest & Back workout (50 min)

This high-intensity workout has only 2 giant sets

💀 Hardcore

50min

Workout Description

This is the most effective chest and biceps workout!

The workout consists of 2 parts. Both parts engage the chest and the biceps to the max. The Intensity of the workout is very high, as there are many supersets in this workout. This way, you will quickly achieve hypertrophy (failure), resulting in quick muscle growth.

GymZilla Tribe

@gymzilla-tribe

A diverse team comprising over 20 professional bodybuilders, powerlifters, bikini competitors, and fighters, alongside experienced personal trainers, aim to spread their fitness expertise to others.

130 Exercises 69 Workouts 1 Programs

Chest & Biceps

Chest & Biceps

Full Workout Routine

Chest Superset Round 1

Flat Smith Machine Press - Set 1

Flat DB Fly - Set 1

Flat Smith Machine Press - Set 2

Flat DB Fly - Set 2

Flat Smith Machine Press - Set 3

Flat DB Fly - Set 3

Flat Smith Machine Press - Set 4

Flat DB Fly - Set 4

Decline Bench Press Round 2

Additional Videos

4 Tips on: decline bench press

Decline Bench Press - Set 1

Decline Bench Press - Set 2

Decline Bench Press - Set 3

Decline Bench Press - Set 4

Iso-lateral Incline press machine Round 3

Iso-Lateral Incline Press - Set 1

Iso-Lateral Incline Press - Set 2

Iso-Lateral Incline Press - Set 3

Iso-Lateral Incline Press - Set 4

Pec Deck Round 4

Additional Videos

How to: Pec Deck

Pec Deck - Set 1

Pec Deck - Set 2

Pec Deck - Set 3

Biceps Superset 1 Round 5

V Bar Cable Curls - Set 1

Single Arm Cable Curls - Set 1

V Bar Cable Curls - Set 2

Single Arm Cable Curls - Set 2

V Bar Cable Curls - Set 3

Single Arm Cable Curls - Set 3

Biceps Superset 2 Round 6

Scott DB Curls - Set 1

Barbell Curls - Set 1

Scott DB Curls - Set 2

Barbell Curls - Set 2

Scott DB Curls - Set 3

Barbell Curls - Set 3

Reverse Grip Barbell Curls Round 7

Reverse Grip Barbell Curls - Set 1

Reverse Grip Barbell Curls - Set 2

Featured Workouts

The most effective chest workout

Build big arms like Jason Momoa

Quads focused killer workout

Full arms workout: 50 minutes

1 hour Back & Biceps

Shoulders & Triceps workout

Explore Workouts

Only Cable Machine

1 hour chest workout

Bulldozer Full Arms

Strength & cardio workout

Shoulder & arms workout

Full Upper Body with cables

Upper body - focus on bench press strength

45 Min Back & Biceps

15min beach workout

Shredded chest workout

Full Arms - 4 Supersets

Full arms workout

Bigger Biceps Guns Workout

Chest & Back workout (50 min)

GymZilla Tribe

Additional Videos

Share on Social Networks

Login

There were 0 errors with your submission