Chest and biceps workout

Push/Pull super set workout that will leave you with a new kind of pump

David and Howard leave the gym with the ultimate summer pump with this chest and biceps workout. Any shirt will look good after this workout
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Warm up

Warming up the targeted muscle groups before lifting them can reduce risk of injury. It will also allow better circulation and range of motion, which in return will cause more muscle micro tears and stimulate growth. For this chest and arm day, we like to warm up the shoulders, triceps and the chest, as they are all activated in this workout.

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Incline DB press super set single arm DB curls

 

Incline dumbbell presses are a great way to isolate and warm up each side of the pectoral muscle and anterior delt. Grab a incline bench and a set of dumbbells and sit your self on the bench. Use your knees to kick up the weight to your shoulders and begin your presses. At the top of the movement, make sure not to touch the dumbbells and actually leave a few inches in between. This will allow you to keep constant tension on the pecs/delts. At the bottom of the motion make sure to barely pass 90 degrees, this will ensure good stretch but not enough to cause damage. After you complete the presses, grab another dumbbell for some isolation curls. just like a concentration curl, this will allow you to focus on form and contraction. Make sure to squeeze at the top of the movement and to also get full range of motion and allow your arm to fully extend at the bottom of the movement.

Set	Super set	Reps	Rest
1	Yes	12/15-15	2 minutes
2	Yes	12/15-15	2 minutes
3	Yes	12/15-15	2 minutes
4	Yes	12/15-15	2 minutes

Chest fly super set incline close neutral press

 

For this super set, we used a fly machine. If you don’t have a fly machine, you can use a pec-deck or cable machine to hit the same area. The important part of this movement is to keep your elbows up and focus on contracting your chest, this way you isolate the chest and don’t recruit arms or shoulders. The second thing to focus on is keeping your chest pushed out so that you don’t dominate the set with your anterior delts. Once the flies are done, grab the same incline bench used in the previous super set. With a set of dumbbells, sit back on the bench and place the dumbbells on your chest using a neutral grip. Keep your elbows in and begin pressing. This movement will target the center part of your chest and wont require a heavy amount of weight to get the job done.

Set	Super set	Reps	Rest
1	Yes	20/15	2 minutes
2	Yes	20/15	2 minutes
3	Yes	20/12	2 minutes
4	Yes	20/12	2 minutes

Single cable fly super set ez-bar cable curl

 

Single arm chest fly is a newer exercise we have recently added to our arsenal. It allows you to focus on the the central contraction and helps create the ripple shreds between your pecs. For this movement, go with the high to low fly, allowing you arm to fully retract and get a good stretch on the outer chest. Squeeze in, using your other hand to press on the inner part of the chest. This will help you make the mind muscle connection. Once finished with each arm on the flies, switch over and begin your EZ-bar curls. Using a cable machine, attach the EZ-bar and use the closer grip. For this movement, you don’t want to fully extend your arm. Drop slightly below 90 degrees and then explode back up focusing on the short head contraction. This movement will help develop your peaks on your biceps.

Set	Super set	Reps	Rest
1	Yes	15-15/15	2 minutes
2	Yes	15-15/15	2 minutes
3	Yes	15-15/12	2 minutes
4	Yes	15-15/12	2 minutes

Hammer bench super set single arm cable curls

 

Hammer press is one of Body Spartans favorites, as its a great variation of a chest press. If you don’t have one, you can do flat dumbbell presses. If you are using dumbbells, remember not to touch at the top of the movement, as you want to keep the chest engaged the entire time. The hammer machine naturally does this for you. Once finished, move a preacher bench next to a cable machine for curls. If you don’t have a movable preacher bench, then you can use dumbbell and place your arm over a incline bench.  The importance of this movement is to target the long head by allowing full extensions.

Set	Super set	Reps	Rest
1	Yes	15/12-12	2 minutes
2	Yes	15/12-12	2 minutes
3	Yes	12/12-12	2 minutes
4	Yes	12/12-12	2 minutes

Hammer decline super set cable rope curls

 

Decline Hammer is a great way to target the lower chest. If you don’t have a Hammer machine, then you can use a decline bench with dumbbells or a barbell. The range of motion is short for this movement but the contraction is important. You should naturally be able to do more weight because you recruit triceps as well. Once you finish knocking out your presses, go over to the cable machine and hook up a rope. You have a lot of freedom when it comes to targeting the bicep heads. You can keep the neutral grip and work the outside head (hammer curl) or your can target the inside head and supinate the wrist as you come up (rotational curl). The importance with this, is to get full range of motion and end your workout with the ultimate bicep pump!.

Set	Super set	Reps	Rest
1	Yes	20/20	2 minutes
2	Yes	20/20	2 minutes
3	Yes	20/20	2 minutes
4	Yes	20/20	2 minutes

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