6/3 Chest and Biceps work

Always nice to get a good chest and Bicep pump right before the weekend! This will be my last low rep day for awhile on chest as I go work on upping my rep range again!

  • Bench Press + Straight bar curls 4 sets 4-6reps. Plus one negative one rep set for bench and a drop set on curls
  • Incline press + EZ bar curls on preacher bench 3 sets 12-15 reps
  • Hammer strength plate loaded incline + plate loaded curls 4 sets 20-25 reps incline and 4 sets 12-15reps on curls
  • Hammer strength plate loaded flat + plate loaded curls 3 sets 20-25 reps
  • Cannonball machine curls
  1. (My weights)
  2. Rest Pause – rest for 10-15 seconds on your last set then try to get as many reps as you can.
  3. 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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