4/21 Chest and Biceps

Late to post my split from yesterday. Tackled Biceps in my first workout and then chest later.

Biceps

  • EZ bar curls 5 sets 12-15 reps (rest pause last set)
  • Incline seated DB curls 5 sets 12-15 reps (rest pause last set)
  • Preacher hammer curls 4 sets 12-15 reps (rest pause last set)
  • Standing hammer curls 4 sets 12-15 reps (rest pause last set)
  • Cannonball cable curls

Chest

  • Bench press 4 sets 20-25 reps (rest pause last set)
  • Incline bench 4 sets 12-15 reps (rest pause last set)
  • Machine chest press – pick a weight you can comfortable do about 4 sets of 8-10 reps with on short rest. Every 30 seconds try to do 8-10 reps. Do this 4 sets with 30 seconds rest between each set (about 2 minutes total). You might have to adjust weight and that’s ok. Do this twice.
  1. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  2. Cannonball sets – use a machine for this. Start low weight and do 8 reps. Increase weight until you can no longer do 8 reps then when you can’t hit 8 drop down to your start weight. Keep going until you can’t do your starting weight.

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