
Gabe, David, Howard, and Christina destroy a chest and biceps workout!
Gabe Tuft, Howard Perry, INBA Pro Bodybuilder David Larson, and IFBB Pro Christina Williams tackle a killer chest and biceps workout. The chest workout is mainly dumbbell focused with some cable work at the end. This is done specifically to shock the pecs and isolate them compared to incorporating compound movements like barbell bench press.
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Chest and biceps workout exercise #1: Incline dumbbell press
The team started with two warm-up sets and slightly increased the weight each time. You never want to jump right in with heavy weight on an exercise. Take the time to warm up your muscles and get the blood flowing. Flare your elbows on this exercise and make sure you are getting a full range of motion. You don’t have to go beyond a 90 degree angle with the bend in your upper and lower arm BUT if you can, you’ll get a better contraction and exhaust more of the muscle fibers.
Set | Super set | Reps | Rest |
1 – warm up | No | 20 | 2 minutes |
2 | No | 20 | 2 minutes |
3 | No | 15 | 2 minutes |
4 | No | 12 | 2 minutes |
5 | No | 6 | 2 minutes |
6 – decrease weight for more reps | No | 12-15 | 2 minutes |
The rest of the chest and biceps workout is below, but first have a look at the G2 Program, the 10-week shredding program that thousands have downloaded!
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Chest and biceps exercise #2: Low incline dumbbell flies
We set the bench at the lowest incline possible for this chest exercise. This was to target a different portion of the pecs. Remember, different angles on the bench force different regions of the pecs to work harder. While there is no upper, middle and lower chest muscles (it’s all one muscle), you can work different regions of the pecs with more emphasis. Increase the weight on each set.
Set | Super set | Reps | Rest |
1 | No | 20 | 2 minutes |
2 | No | 15 | 2 minutes |
3 | No | 12 | 2 minutes |
4 | No | 10 | 2 minutes |
Chest and biceps exercise #3: Cable flies super set with incline push ups
For the incline push ups, simply elevate your legs on a bench or chair and do a standard push up. We aimed for failure on every super set. Some of us got 5 reps and others got 15. It’s all personal experience and strength.
Set | Super set | Reps | Rest |
1 | Yes | 20/15 (or failure) | 2 minutes |
2 | Yes | 20/10 | 2 minutes |
3 | Yes | 20/10 | 2 minutes |
4 | Yes | 20/10 | 2 minutes |
Chest and biceps exercise #4: Close grip cable curls
Lock your upper arm in place and be sure not to let it move. The “hinge” should be at your elbow and only your lower arm should be moving in this biceps exercise. Keep your elbows tucked in and don’t let them flair outwards. Increase the weight each set.
Set | Super set | Reps | Rest |
1 | No | 20 | 2 minutes |
2 | No | 20 | 2 minutes |
3 | No | 20 | 2 minutes |
4 | No | 20 | 2 minutes |
Chest and biceps exercise #5: Standing simultaneous dumbbell curls
The key here is to ensure you don’t swing the weights. Focus on the mind-muscle connection and use only your biceps to move the weight. Strict form is critical to get the most out of this exercise. You can use the same weight for each set.
Set | Super set | Reps | Rest |
1 | No | 20 each arm | 2 minutes |
2 | No | 18 each arm | 2 minutes |
3 | No | 15 each arm | 2 minutes |
4 | No | 12 each arm | 2 minutes |
Chest and biceps exercise #6: Triple drop set rope hammer curls
The key here is to ensure you don’t swing the weights. Focus on the mind-muscle connection and use only your biceps to move the weight. Strict form is critical to get the most out of this exercise. You can use the same weight for each set.
Set | Super set | Reps | Rest |
1 | Yes | 15/15/15 | 2 minutes |
2 | Yes | 15/15/15 | 2 minutes |
3 | Yes | 15/15/15 | 2 minutes |
2 Responses to “Chest and biceps workout”
DJ
Needed to go to the gym but never could find a routine to follow that was halfway decent. A buddy of mine showed me this website and it has definitely sparked my will to get to the gym. Just smashed this one and my goodness what a pump! I had to do the pushups on my knees tho. I weigh in at 280 lbs. I can hardly do 10-15 regular pushups as it is lmao. Great shit fellas keep it up! I may be purchasing the genesis program after I ease in with these freebies
Keith
What a workout ! First time trying it . You will get humbled quick . The cable flies super set with incline pushups was challenging yet fun . Glad I tried it !