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4evernatural

"If you used a needle to help reach your goal, you didn't really achieve it."

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4evernatural's Stats for Workouts - Chest & Biceps
Created:06/08/2008
Last Modified:06/27/2009
Total Comments:2



Workouts - 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

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)

 

 

One Response to “Workouts - Chest & Biceps”

  1. Tennis1418 Says:

    What is a hammer smith curl?


  2. Tennis1418 Says:

    Are you Hammer Smith Curls with a curl bar?


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