Chest & Biceps
Full Workout Routine
Chest Superset Round 1
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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
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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
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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
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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
Additional Videos
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4 Tips on: decline bench press
Here is an excellent video of my colleague showing the 4 most important tips for the decline chest press.
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Decline Bench Press - Set 1
Weight: not too heavy (example: 10kg per side)
Reps: 12 -
Rest: 1 m
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Decline Bench Press - Set 2
Weight: heavier (example: 15kg per side)
Reps: 12 -
Rest: 1m 30s
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Decline Bench Press - Set 3
Weight: slightly heavier or leave it the same (example: 20kg or15kg per side)
Reps: 10 -
Rest: 1m 30s
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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
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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
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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
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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
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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
Additional Videos
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How to: Pec Deck
Watch this video where my GymZilla colleague explains the proper form in detail.
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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
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Pec Deck - Set 2
Weight: slightly heavier (an example is 60kg).
Reps: 10 -
Rest: 1m 30s
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Pec Deck - Set 3
Weight: same as in the previous 2nd set (example: 60kg).
Reps: 10 -
Rest: 1m 30s
Biceps Superset 1 Round 5
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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
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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
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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
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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
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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
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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
Featured Workouts
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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.
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