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Intense Workout

Advanced Bodybuilding Chest and Biceps Day Level 1

Intense   43 minutes

Target Areas: Full Body

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

Matt Miller
 		    Added by Personal Trainer Matt Miller
Advanced Bodybuilding Chest and Biceps Day Level 1
Tags
Full Gym Workouts Full Body Workouts Elliptical Workouts Dumbbell Workouts Bench Workouts Barbell 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 who 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
Shoulder Stretches
Shoulder Stretches
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
Weights: Moderate
Barbell Incline Bench Press
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Barbell Incline Bench Press
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Barbell Incline Bench Press
10 reps
Rest
Rest
30 seconds
Weights: Moderate
Barbell Incline Bench Press
10 reps
Chest Stretch
Chest Stretch
1 minute
Weights: Heavy
Barbell Incline Bench Press
10 reps
Weights: Heavy
Barbell Incline Bench Press
10 reps
Chest Stretch
Chest Stretch
1 minute

Set 3: 1 round
Shoulder Stretches
Shoulder Stretches
30 seconds
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
8 reps
Chest Stretch
Chest Stretch
1 minute
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
8 reps
Shoulder Stretches
Shoulder Stretches
1 minute
Chest Stretch
Chest Stretch
1 minute
Barbell Bench Press
Weights: Heavy
Barbell Bench Press
8 reps

Set 4: 1 round
Resistance: Moderate
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

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: Moderate
Effort: Moderate
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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