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Chest and Biceps Workout

Type: Chest Workout

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.

This is one of many free sample workouts that will allow you to preview how the workout portion of WorkoutBOX functions. This isn’t a long-term solution – so if you want a plan to seriously accelerate your progress, become a member for free and then add one of our many professionally-designed workout plans to your account.

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Instructions:

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.

Exercises: Show All | Hide All
1 Bench Press, Barbell, Inclined
4 sets 
15, 12, 8, 6 reps 
Focus on moving the weight with your pecs, not your triceps or delts
 
Targets: 
Muscle Groups:
Upper Chest
Shoulders
Triceps
 
Description: The inclined barbell bench press targets the upper part of the chest muscle and also the triceps muscle. It's performed in a very similar way to the inclined dumbbell chest press but using a barbell instead. Using a barbell ...

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2 Bench Press, Dumbbell
4 sets 
15, 12, 8, 6 reps 
 
Targets: 
Muscle Groups:
Chest
Triceps
 
Description: The dumbbell bench press is a great alternative to the barbell bench press and is probably easier and safer for newcomers to start with. However it does get more difficult as you progress with the weight as it can be harder ...

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3 Chest Press, Cable, Decline, Alternating
4 sets 
15, 12, 8, 6 reps 
 
Targets: 
Muscle Groups:
Chest
None
 
Description: The Alternating Decline Cable Chest Press is an effective exercise for developing and strengthening the lower chest muscles. The cable will allow you to have more control than a decline bench press as well as isolate the musc ...

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4 Dumbbell Flyes, Inclined Bench
4 sets 
15, 12, 8, 6 reps 
Fire the chest hard at the top of each rep.
 
Targets: 
Muscle Groups:
Upper Chest
Shoulders
 
Description: Inclined dumbbell flyes target the upper chest muscle and also the shoulders. The movement comes from the shoulders to isolate the chest pectoral muscles and give them an intense workout.

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5 Bicep Curl, Barbell
4 sets 
15, 12, 8, 6 reps 
Fire the biceps hard at the top of each rep.
 
Targets: 
Muscle Groups:
Biceps
Forearms
 
Description: The standing barbell bicep curl is an effective exercise for strengthening the biceps and forearms and are performed by contracting the biceps and lifting the barbell upwards with a supine grip. Performing the exercise whilst ...

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6 Bicep Curl, Curl Bar, Exercise Ball
4 sets 
15, 12, 8, 6 reps 
Extend the weight through a full range of motion.
 
Targets: 
Muscle Groups:
Biceps
None
 
Description: The Barbell Bicep Curl on an exercise ball is a modification on the preacher curl. The bicep curl against the exercise ball is a great way to isolate the biceps. Using a curl bar is easier on your elbows, but a little less ef ...

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7 Hammer Curl with Static Hold, Dumbbell, Standing
4 sets 
15, 12, 8, 6 reps 
Hammer Curl with Static Hold, Dumbbell, Standing
 
Targets: 
Muscle Groups:
Biceps
None
 
Description: The Hammer Curl with a static hold is an effective exercise the strengthens the biceps that are performed by contracting the biceps and pausing to give the bicep an extra burn. Below you will find a video tutorial and step by ...

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Print Workout 

 Intensity Levels

Level Intensity (Int) Goal Examples & Guide Lines
5 Low N/A Daily activities. Normal Breathing, Talking (>2 hrs)
6 Low Moderate N/A Brisk Walk, Slow Jog, Normal Breathing & Talking (1 - 2 hrs)
7 Moderate CV: Endurance Jogging - Fast breathing. Talk just okay (> 20 min)
8 High Moderate CV: Race pace Fast Jog - Heavy breathing, Talk broken (>10 min)
9 High CV: Sports Hard run - Breathing heavy. Talking hard. (1-3 min)
10 Maximum CV: Speed Sprint - V. hard breathing. Talk impossible. (5 -8 sec)

 Workout Saftey

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.

Other Chest Workouts you should try

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Level : Intermediate
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Best Chest Workout for Mass
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