AloneIStand’s BodyBlog

This is a typical Chest & Biceps workout routine for me…….but I definitely change it up a little bit each time.  I rest about 90 seconds between sets.

Chest

Incline Bench

Set 1:  135 x 12, 185 x 4 (warm up set)

Set 2:  210 x 10

Set 3:  220 x 6

Set 4:  230 x 5

Incline Flyes (Stretch wide)

Set 1:  45 x 12

Set 2:  50 x 12

Set 3:  55 x 10

Pec Deck

Set 1:  150 x 12

Set 2:  165 x 12 (12 additional partial reps at the end of the set as well)

Biceps

Spider Curls

70 x 12

80 x 10

90 x 6 (60 x 8 Drop set)

Dumbell Hammer Curls

30 x 15

35 x 12

40 x 12 (25 x 12 Drop set)

Overhead Side Cable Curls

40 x 12

45 x 10 (12 additional partial reps at the end of the set as well)

This entry was posted on Sunday, June 8th, 2008 at 12:34 pm and is filed under Training. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.