The complete chest press and biceps workout program is written here.💪👇👇
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Barbell Bench Press Incline
• Type: Superset with the next exercise
1. 12 reps (Rest: 0 seconds)
2. 10 reps (Rest: 0 seconds)
3. 10 reps (Rest: 0 seconds)
4. 6+6 reps (Rest: 0 seconds)
5. 6+6 reps (Rest: 0 seconds)
Cable Standing Fly From Below
• Type: Superset with the previous exercise
1. 14 reps (Rest: 90 seconds)
2. 14 reps (Rest: 120 seconds)
3. 12 reps (Rest: 120 seconds)
4. 12 reps (Rest: 150 seconds)
5. 12 reps
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Dumbbell Bench Press
• Type: Progressive load (Pause on the last two sets)
1. 12 reps (Rest: 45 seconds)
2. 10 reps (Rest: 60 seconds)
3. 8 reps (Rest: 90 seconds)
4. 6+6 reps (Rest: 120 seconds)
5. 6+6 reps
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Hex Press
• Type: Superset with the next exercise
1. 12 reps (Rest: 0 seconds)
2. 12 reps (Rest: 0 seconds)
3. 12 reps (Rest: 0 seconds)
4. 12 reps (Rest: 0 seconds)
Lever Butterfly Wide
• Type: Superset with the previous exercise
1. 14 reps (Rest: 90 seconds)
2. 14 reps (Rest: 120 seconds)
3. 14 reps (Rest: 120 seconds)
4. 14 reps
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Barbell Pull Over
• Type: Alternating load
1. 14 reps (Rest: 45 seconds)
2. 10 reps (Rest: 90 seconds)
3. 14 reps (Rest: 90 seconds)
4. 10 reps
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Cable Curl, Seated, Elbows Up
• Type: Alternating load
1. 14 reps (Rest: 45 seconds)
2. 10 reps (Rest: 90 seconds)
3. 14 reps (Rest: 90 seconds)
4. 10 reps
Cable Curl, Supine, On Flat Bench
• Type: Progressive load (Pause on the last two sets)
1. 12 reps (Rest: 45 seconds)
2. 10 reps (Rest: 60 seconds)
3. 8 reps (Rest: 90 seconds)
4. 8+5 reps (Rest: 120 seconds)
5. 8+5 reps
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Lever Preacher Curl
Type: Rest-Pause
Reps Set 1: 8
Rest: 10 seconds
Reps Set 2: 4
Rest: 10 seconds
Reps Set 3: 4
Rest: 120 seconds
Reps Set 4: 8
Rest: 10 seconds
Reps Set 5: 4
Rest: 10 seconds
Reps Set 6: 4
Rest: 120 seconds
Reps Set 7: 8
Rest: 10 seconds
Reps Set 8: 4
Rest: 10 seconds
Reps Set 9: 4
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Weight Plate Curl Standing
Type: Fixed
Reps Set 1: 25
Rest: 45 seconds
Reps Set 2: 25
Rest: 45 seconds
Reps Set 3: 25
Rest: 45 seconds
Reps Set 4: 25
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