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Intense Workout

Chest and Biceps

Intense   41 minutes

Target Areas: Legs, Glutes

Equipment: Elliptical, Dumbbells, Bench, Wall, Strength Machine, Chair

Matt Miller
 		    Added by Personal Trainer Matt Miller
Chest and Biceps
Tags
Full Gym Workouts Leg Workouts Elliptical Workouts Dumbbell Workouts Bench Workouts Wall Workouts Strength Machine Workouts Chair Workouts
Description

This is a workout designed to add size to your arms and chest please use a spotter . For advanced trainers and those that are training to compete this is a great mass builder.

Exercises

Set 1: 1 round
Warm-Up Elliptical
Resistance: Moderate
Effort: Moderate
Warm-Up Elliptical
5 minutes
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
1 minute
Incline Dumbbell Bench Press
Weights: Light
Incline Dumbbell Bench Press
10 reps
Incline Dumbbell Bench Press
Weights: Light
Incline Dumbbell Bench Press
10 reps
Incline Dumbbell Bench Press
Weights: Light
Incline Dumbbell Bench Press
10 reps
Feel your chest and shoulders open up as you take in several deep breaths from your belly.
Chest Openers
1 minute
Get into a plank position with your arms straight and your hands a bit wider than shoulder-width.
Push-Ups
25 reps

Set 2: 1 round
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
10 reps
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
10 reps
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
10 reps
Chest Stretch
Chest Stretch
1 minute
Rest
Rest
30 seconds
Incline Dumbbell Bench Press
Weights: Moderate
Incline Dumbbell Bench Press
10 reps
Chest Stretch
Chest Stretch
1 minute

Set 3: 1 round
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
8 reps
Chest Stretch
Chest Stretch
1 minute
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
8 reps
Chest Stretch
Chest Stretch
1 minute
Dumbbell Bench Press
Weights: Heavy
Dumbbell Bench Press
8 reps
Rest
Rest
1 minute

Set 4: 1 round
Resistance: Light
Effort: Moderate
Decline Press
8 reps
Resistance: Moderate
Effort: Moderate
Decline Press
8 reps
Rest
Rest
30 seconds
Resistance: Moderate
Effort: Moderate
Decline Press
8 reps
Chest Stretch
Chest Stretch
30 seconds
Resistance: Light
Cable Cross Over Upper Chest
20 reps
Rest
Rest
30 seconds
Resistance: Light
Cable Cross Over Upper Chest
20 reps
Rest
Rest
30 seconds
Resistance: Light
Cable Cross Over Upper Chest
20 reps
Chest Stretch
Chest Stretch
1 minute
Seated Bicep Curls
Weights: Light
Seated Bicep Curls
10 reps
Seated Bicep Curls
Weights: Light
Seated Bicep Curls
10 reps
Seated Bicep Curls
Weights: Moderate
Seated Bicep Curls
10 reps
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Weights: Light
Dumbbell Rear Lateral Raises
10 reps
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Weights: Light
Dumbbell Rear Lateral Raises
10 reps
Contract your shoulder blades together as you draw the dumbbells out and back, keeping a slight bend at the elbow.
Weights: Light
Dumbbell Rear Lateral Raises
10 reps

Set 5: 1 round
Hammer Curls
Weights: Moderate
Hammer Curls
10 reps
Hammer Curls
Weights: Heavy
Hammer Curls
10 reps
Hammer Curls
Weights: Heavy
Hammer Curls
10 reps
Moderate Elliptical
Resistance: Light
Effort: Light
Moderate Elliptical
10 minutes
Chest Stretch
Chest Stretch
1 minute

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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