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Gain Mass: Chest n BicepsCreated by dachosen1
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Workout Programs → Gain Mass: Chest n Biceps
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Summary
1 Workout / 7 Exercises
0% Cardio / 100% Strength Training
Latest Exercisers
Workout Program Description
My latest Chest n Biceps program
Workouts
Gain Mass: Chest n Biceps
Description
My latest Chest&Biceps program...It rocks do not foget warm up and stretchs Do this program 1 or 2 times a week... Change weights...make your own kg's or lbs's
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Bench Press - Barbell, Flat 7 sets: 15 reps, 10 reps, 8 reps, 8 reps, 8 reps, 6 reps, 3 reps Lie on a flat bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench! Using a grip broader than shoulder width, hold the barbel... |
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Bench Press - Dumbbell, Flat 4 sets: 8 reps, 8 reps, 8 reps, 8 reps Sit on the edge of a flat bench with dumbbells on your knees. In one smooth motion, roll onto your back while bringing the dumbbells up to a position slightly outside and above your shoulders. Your pa... |
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Bench Press - Barbell, Inclined 4 sets: 8 reps, 8 reps, 8 reps, 8 reps Set the incline bench at about a 45 degree angle. Sit on the bench with your feet flat on the floor a little more than shoulder width apart. Position your back firmly against the bench. Using a grip s... |
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Butterfly 4 sets: 8 reps, 8 reps, 8 reps, 8 reps Also known as the Pec Deck Fly. Sit at the machine with your back flat on the pad. Place your forearms on padded lever. Position your upper arms approximately parallel to the ground. Push levers toget... |
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Barbell Curl - Standing 4 sets: 8 reps, 8 reps, 8 reps, 8 reps Possibly the best biceps exercise! With your hands shoulder-width apart, grip a barbell with an underhand grip. Stand straight up with your shoulders squared and with your feet shoulder-width apart. L... |
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Cable Curl - Standing 4 sets: 8 reps, 8 reps, 8 reps, 8 reps Stand facing the low pulley. Hold a short bar attached to the low cable with your palms up. Stand back from the pulley about 1 or 2 feet and extend your arms straight down. Curl bar up in a semicircul... |
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Preacher Curl 3 sets: 8 reps, 8 reps, 6 reps Using a preacher curl bench and an EZ curl bar, make sure the seat is adjusted to the right height. When you sit, the seat should not be so low that the shoulders are elevated nor so high that you're ... |
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sfhighlight2Schneider Francois from pembroke pines, Florida |
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mrfnsunshine06craig aylward from haverhill, Massachusetts (latitude salisbury) |
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