Chest & Biceps Workout
Added 2023-05-04 12:17:50 +0000 UTCChest
1 - Machine FIy 4x15-15-12-12
2 - Incline Machine Press 3 x12-10-8
3 - Cable Crossover 4x12-12-10-10
4 - Seated Vertical Chest Press 4x12-12-10-8
5 - Machine Incline Fly 3x10-10-10
Biceps
1 - Preacher Curls 4x15-15-12-12
2 - Machine Seated Unilateral Curl 3 x12-10-8
3 - Standing Dumbbells Hammer Curl 3x 12-12-12
Workout Parameters:
Rest between sets: 60"/75"
• Rest between exercises: 2'
• Increase the weight set by set
• Tempo (control the rate at which an exercise is performed)
• In this chest workout work more on the negative and
stretching the chest
• Hold the negative at least 2"
Notes/Tips:
• The positive part of any movement is when muscle is
contracted. Negative is when the muscle lengthens
• In chest & biceps exercises, avoid to stretch completely
your arms. Always leave a small space in your elbow joints
• Breath in the negative, breath out in the positive
• You should control the weight at all points
