CHEST AND BICEPS WORKOUT

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CHEST WORKOUT
Perform 3-5 sets of 10-12 repetitions per exercise.

1. Incline Dumbbell Press.
Press dumbbells from shoulder level to mid-line of the body above the eyes.
A great exercise for building upper pectoral muscles.

2. Decline Bench Press.
This exercise is great for lower pectoral development.

3. Dumbbell Flye.
Lying on a flat bench, hold the dumbbells with your palms facing each other. Slowly lower dumbbells in a wide arching motion, imagine hugging a barrel as you press them together.

4. Hammer Incline press.
Done on Hammer Strength machine.

BICEP WORKOUT
Perform 3-5 sets of 15-20 repetitions per exercise.

1. Alternating Dumbbell Curl.
In a seated position, supinate wrists (turn palms facing up) as you curl to shoulder level.

2. Preacher Curl.
Done on Body Master machine. Curl bar to chin and slowly lower being sure not to hyper-extend the elbow.

3. Incline Dumbbell Curl.
Seated on an incline bench, curl simultaneously with palms facing up through entire motion.

4. Double Biceps Curl.
Seated on a flat bench positioned between two cable weight stacks, keep your upper arms stationary and flex biceps by bringing hands in toward head.

Additional tip
- Try high intensity techniques to blast through training plateaus.
Compound sets ( two back-to-back exercises with no rest in between) or 21's
( one set consisting of seven reps in the upper range of motion, seven reps in the
lower range of motion and seven full reps).

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