Workouts - Day 1 (Chest & Biceps)
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
Hammer Smith Curls
85 x 12
87.5 x 10
90 x 8
Dumbell Hammer Curls
30 x 15
35 x 12 (immediately do a drop set of 20 x 12 afterward)
Overhead Side Cable Curls
40 x 12
45 x 10 (12 additional partial reps at the end of the set as well)
