Chest and Biceps workout
Full Workout Routine
Cable Fly Warm-up Warm-up
Additional Videos
-
Warm-up on a cable machine
Watch my full video on how to warm up properly with cable fly exercise.
-
Cable Fly Warm-up
Weight: light (1 or 2 plates per side). *Watch the additional video above for the proper cable fly warm-up routine!
Reps: 25 - 30 -
Rest: 1 m
Chest Press Machine Round 1
-
Chest Press - Set 1
Weight: not too heavy (example: 35kg); this is more like a warm-up set!
Reps: 15 -
Rest: 1 m
-
Chest Press - Set 2
Weight: heavier (example: 45kg).
Reps: 10 -
Rest: 1m 30s
-
Chest Press - Set 3
Weight: heavier (example: 55kg).
Reps: 8-10 -
Rest: 2 m
-
DROPSET: mini-set 1
Weight: the same as in the previous 3rd set (example: 55kg)
Reps: 8 -
DROPSET: mini-set 2
Weight: 20% lighter (example: 45kg)
Reps: 8 -
DROPSET: mini-set 3
Weight: 20% lighter (example: 35kg)
Reps: 10 -
Rest: 2 m
Flat DB Press with a Twist Round 2
-
Flat DB Press - Set 1
Weight: not too heavy and not too light as well (example: 20kg DBs).
Reps: 12 -
Rest: 1m 30s
-
Flat DB Press - Set 2
Weight: slightly heavier (example: 22,5kg DBs).
Reps: 10 -
Rest: 1m 30s
-
Flat DB Press - Set 3
Weight: slightly heavier (example: 25kg DBs).
Reps: 8-10 -
Rest: 1m 30s
-
Flat DB Press - Set 3
Weight: same as in the previous 3rd set (example: 25kg DBs).
Reps: 8 -
Rest: 1m 30s
Chest Superset Round 3
-
Wide Chest Press - Set 1
Weight: not too heavy (example: 20kg plates per side). Test the weight in this 1st set. You have to do 15 reps; that is essential for this superset!
Reps: 15 -
Decline Twist DB Press - Set 1
Weight: not too heavy (example: 12kg DBs). Test the weight in this 1st set. You have to do 15 reps; that is essential for this superset!
Reps: 15 -
Rest: 2 m
-
Wide Chest Press - Set 2
Weight: slightly heavier (example: 25kg plates per side). You have to do 15 reps; that is essential for this superset! If it becomes heavy for you in the mid-set, lower the weight by 20% and finish the remaining reps
Reps: 15 -
Decline Twist DB Press - Set 2
Weight: slightly heavier (example: 15kg DBs). You have to do 15 reps; that is essential for this superset! If it becomes heavy for you in the mid-set, use 2kg lighter DBs and finish the remaining reps
Reps: 15 -
Rest: 2 m
-
Wide Chest Press - Set 3
Weight: same as in the previous set or slightly heavier (example: 25-35kg plates per side). You have to do 15 reps; that is essential for this superset! If it becomes heavy for you in the mid-set, lower the weight by 20% and finish the remaining reps
Reps: 15 -
Decline Twist DB Press - Set 3
Weight: same as in the previous set or 2kg heavier (example: 15 - 17kg DBs). You have to do 15 reps; that is essential for this superset! If it becomes heavy for you in the mid-set, use 2kg lighter DBs and finish the remaining reps
Reps: 15 -
Rest: 2 m
-
Wide Chest Press - Set 4
Weight: same as in the previous set (example: 25-35kg plates per side). You have to do 15 reps; that is essential for this superset! If it becomes heavy for you in the mid-set, lower the weight by 20% and finish the remaining reps
Reps: 15 -
Decline Twist DB Press - Set 4
Weight: same as in the previous set (example: 17kg DBs). You have to do 15 reps; that is essential for this superset! If it becomes heavy for you in the mid-set, use 2kg lighter DBs and finish the remaining reps
Reps: 15 -
Rest: 2 m
Barbell Biceps Superset Round 4
Additional Videos
-
Wide vs. Close grip Barbell Curls
Learn the difference between those 2 variations!
-
Wide Barbell Curls - Set 1
Weight: not too heavy (example: 15kg barbell)
Reps: 10-12 -
Close Barbell Curls - Set 1
Weight: same as for the wide curls (example: 15kg barbell)
Reps: 10-12 -
Rest: 1m 30s
-
Wide Barbell Curls - Set 2
Weight: heavier barbell (example: 20kg barbell)
Reps: 10-12 -
Close Barbell Curls - Set 2
Weight: same as for the wide curls (example: 20kg barbell)
Reps: 10-12 -
Rest: 1m 30s
-
Wide Barbell Curls - Set 3
Weight: same barbell or 5kg heavier (example: 20 - 25kg barbell). If it becomes heavy in the mid-set, grab a 5-kilogram lighter barbell and continue with the remaining reps!
Reps: 10-12 -
Close Barbell Curls - Set 3
Weight: 5kg lighter barbell than the one for the wide curls (example: 15-20kg barbell).
Reps: 10-12 -
Rest: 1m 30s
-
Wide Barbell Curls - Set 4
Weight: same barbell as in the previous set (example: 20 - 25kg barbell). If it becomes heavy in the mid-set, grab a 5-kilogram lighter barbell and continue with the remaining reps!
Reps: 10-12 -
Close Barbell Curls - Set 4
Weight: 5kg lighter barbell than the one for the wide curls (example: 15-20kg barbell).
Reps: 10-12 -
Rest: 1m 30s
7x3 Barbell Curls Round 5
Additional Videos
-
7x3 Full Video
Here is everything you need to know about the 7x3 Barbell Curls routine!
-
SET 1 : 7 + 7 + 7
Weight: not too heavy (example: 10kg barbell). If you can do 10 full reps with 20kg, use 10kg here). So, do 7 half reps, 7 half reps starting from the middle, and 7 full reps, but do not swing! For a full video, watch the additional video above!
Reps: 7 half + 7 half + 7 full -
Rest: 1m 30s
-
SET 2 : 7 + 7 + 7
Weight: same or 2-5kg heavier barbell (example: 10-15kg barbell). So, do 7 half reps, 7 half reps starting from the middle, and 7 full reps, but do not swing!
Reps: 7 half + 7 half + 7 full -
Rest: 1m 30s
-
SET 3 : 7 + 7 + 7
Weight: same or slightly lighter if the barbell was too heavy for you in the previous set (example: 10-15kg barbell). So, do 7 half reps, 7 half reps starting from the middle, and 7 full reps, but do not swing!
Reps: 7 half + 7 half + 7 full -
Rest: 1m 30s
-
SET 4 : 7 + 7 + 7
Weight: same as in the previous 3rd set (example: 10-15kg barbell). So, do 7 half reps, 7 half reps starting from the middle, and 7 full reps, but do not swing!
Reps: 7 half + 7 half + 7 full
Featured Workouts
Explore Workouts
After this 50-minute pump workout, you will feel like King Kong!
This workout has 7 exercises in total, 4 of which target the chest and 3 target the biceps! The goal is to achieve failure with hypertrophy routines in only 50 minutes! Believe me, you will be soooo pumped up at the end! Try it and thank me later.
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.
Share on Social Networks