This is a Chest and Biceps Workout to help build and define both areas. Ideally, you’ll want to perform this workout in a gym. These Workouts should both be performed in the same week with 2-3 days between sessions to allow for ample recovery, but to ensure that the muscles are stressed frequently enough to force an adaptation.
The first half of the Workout is a Chest Workout, so focus hard on fatiguing the Chest. Consciously squeeze the pecs to move the weight. After your first four Exercises, you begin your Biceps Workout, allowing you to focus hard on an area you haven’t worked yet. You should be able to handle heavier weights as the Biceps are not worked during pressing movements.
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The first workout should be all about assessing the correct weights to use moving forward. Pick a weight that allows you to complete all the reps we’ve outlined with good technique, but that takes you close to failure in the last few reps of each set. Remember – your goal is not to move weight. It’s to work the muscles – so consciously contract the muscles during each rep hard, allowing the weight to move.
Your rest period between each set should be no more than 60 seconds in duration. Time your rest periods with a stop watch or with the timer on your phone. One of the benefits of a workout layout like this is you can go down everything like a checklist. Start with the Bench Press exercises and give them everything you’ve got. Don’t lighten the first few exercises just so you have some energy left for later exercises. Give it your all from the very first set.
You should have assessed the proper weights to use for each exercise last week – so this week should allow you to be far more effective. From Bench Presses to Flyes to your Bicep work, you should be placing more emphasis on squeezing and contracting the muscles from the very first rep.
At the most, take 60 seconds between each set and between each exercise. Timing your rest periods will not only get more out of your workout, but it will make it go a lot quicker. You should not be swinging the weight during any of your Bicep Curl movements, ensuring that the full load is handled by the Biceps.
All exercises should be completed with proper technique maintaining good posture
throughout. Use technique and posture failure as an indicator as to how challenging
you find the resistance or exercise position. Optimize the resistance and exercise
type according to your own ability.
It is important to incorporate exercises that cover all major muscle groups into
your main workout to ensure a balanced program. Focusing too much on one muscle
group can cause muscular imbalances.
Taking these guidelines into consideration means that you will get far more from
your workouts, advance quicker and help reduce the risk of exercise related injury.
Always seek professional advice from a qualified fitness instructor before attempting
any exercise or workout.