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CHEST AND BICEPS WORKOUT

CHEST AND BICEPS WORKOUT

Gymtopz
4 minute read

CHEST AND BICEPS WORKOUT

In this chest and biceps workout we are going to do 3 combinations, each of 2 exercises, one behind the other without rest between them and for each combination we will do 4 series

We will do 1 chest exercise and 1 biceps exercise immediately followed, so each of the 3 combinations will be. We start with the first combination:

1. INCLINE CHEST PRESS

frecuencia 2

We are going to do 12 controlled repetitions, using demanding weights but that allow you to do the 12 repetitions correctly, where the last 2 or 3 repetitions of each series cost you a little more, going down to form an "L" with your arms and going up completely. It is important that you keep your shoulders glued to the bench and do not try to raise the weight by lifting your shoulders, this trying to keep your back and posterior completely static in order to push the weight mainly with the chest and taking the shoulders out of play as much as we can. .

At the end of those 12 repetitions, we immediately move on to the biceps exercise, which will be:

1.2 BICEP CURL 21's

curl de biceps 21

In this bicep curl we are going to first do 7 repetitions as you see it here above, that is, from below to the middle of the range of motion. Bouncing the air when we lift the weight and inhaling the air as we lower the weight with each repetition.

Immediately at the end of those 7 repetitions we do 7 more repetitions from the middle up as you see it here below

curl de biceps 21

and immediately at the end of those second 7 repetitions we will do 7 more repetitions but this time with the full range of movement, as seen below:

curl de biceps 21

When you do the 12 repetitions of the incline chest press and immediately the 21 repetitions in the curl 21, that counts as 1 set, we are going to rest 1 minute between each set of the 4 sets that we are going to do in this combination. At the end of the 4 sets of this, we rest for 2 minutes and move on to the second combination.

2. VERTICAL CHEST PRESS MACHINE

press de pecho plano en maquina

As in the first press here we are also going to do 12 controlled repetitions, using demanding weights but that allow you to do the 12 repetitions correctly, where the last 2 or 3 repetitions of each series cost you a little more, going down Going down completely and when climbing it is important that they keep their shoulders glued to the bench and do not try to push the weight with their shoulders. If you do not have this machine, you can do flat bench press, taking into account the principles of the incline press that we explained at the beginning.

At the end of these 12 repetitions, immediately and without rest we will do:

2.2 DUMBBELL CONCENTRATION CURL

curl concentrado

We are going to start with 12 reps with the first arm. The movement will be controlled by going down until the arm is fully extended and going up until the biceps are contracted. At the end of those 12 repetitions we continue with 12 repetitions but with the other arm, As you can see below:

curl concentrado

When you do the 12 repetitions of the machine chest press and immediately the 12 repetitions in the concentrated curl for each arm, that counts as 1 series, we will rest 1 minute between each series of the 4 series that we are going to do in this combination. At the end of the 4 series of this, we rest for 2 minutes and move on to the third and last combination.

3. CHEST CABLE CROSSOVER

cruce con polea alta

In this third combination we start with the high pulley crossing, it is important that you place the pulley above the level of your head. As you see it above, the movement comes at an angle from the top to the front and down. In each repetition they will inhale the air when they go backwards and to exhale or release the air when they bring the weight forward. At the point where the hands are almost forward, they will hold on for 1 second and intentionally squeeze the chest firmly before returning the weight back to continue with the other repetitions.

At the end of these 12 repetitions, immediately and without rest we will do:

3.2 DUMBBELL ALTERNATE HAMMER CURL

curl de biceps alternado

In this alternating curl we are going to raise one arm halfway, then we raise the other and then we lower both arms at the same time, that counts as 1 repetition and thus we are going to do 12 repetitions.

When you do the 12 repetitions of the high pulley crossover and immediately the 12 repetitions in the alternating bicep curl, that counts as 1 set, we are going to rest 1 minute between each set of the 4 sets that we are going to do in this combination. After finishing all 4 sets of this, we finished today's routine.

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