Pre-exhaust chest/bicep workout

Pre-exhausting chest workout with a bicep twist

The Body Spartan guys take our guest, Conner, through one hell of a chest workout. It leaves them with such a good pump, that they had to do an entire bicep workout to balance our their upper bodies!

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4 position flies

There is no better way to pre-exhaust your chest than with the 4 position flies. You will be hitting each movement with 15 reps for a total of 60 reps. Grab a cable machine with single handle grips attached. The first movement is the decline fly which will focus on the lower part of the chest. Make sure to keep your elbows flared out and to bring the handles toward your waistline. For the second movement, take a step forward and squeeze in front of you, but keeping it low (at belly button height). The third movement will be the same as the seconds, except a little higher. Move your hands up to chest height and continue with your reps. Lastly, you will step back and bend over, and begin your bent over flies to wrap up the set. Repeat these three more times for the best pre-exhaust workout you’ve ever done for your chest.

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

Hammer press super set with pec deck

Hammer presses are a great variation for chest press. If you don’t have a hammer press machine, you can still complete the movement with dumbbells. This machine allows you to isolate each side of the chest and still work them at the same time. Back to an upper chest squeeze on the peck deck. Really focus on scapular retraction and keeping your chest out, in an attempt to not recruit your anterior delts. You want the focus to be on the upper chest.

Set	Super set	Reps	Rest
1	Yes	15/15	2 minutes
2	Yes	12/15	2 minutes
3	Yes	10/15	2 minutes
4	Yes	10/15	2 minutes

Dumbbell flies super set with dumbbell presses

Grab a flat bench and moderate weight dumbbells for flies. Begin with standing flies, making sure to not connect at the top of the movement to keep constant tension. Once you feel the deep burn on the outer part of your chest, switch over to presses. For the presses, keep them tight and close to the armpits and finish strong with the last of your reps. The focus should go from outer to inner contractions.

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

Diamond press

Ending the chest with diamond presses is the ultimate burn out. Place a barbell in a landmine attachment or wedged into a corner. Load up the other end with the appropriate weight, and get into position. You’ll kneel onto one or both knees and place the weight just about your chest, resting in-between your palms. You will then press the weight up and away, feeling the contraction in the upper chest.

Set	Super set	Reps	Rest
1	No	15	2 minutes
2	No	15	2 minutes
3	No	12	2 minutes
4	No	10	2 minutes

Reverse curls super set with Zottman curls

Grab yourself a barbell and some ten-pound weights, as this will not require a lot of weight. Load the bar up and begin your reverse curls, making sure that you’re using an overhand grip and keeping the elbows tight to the body. Once finished, move over to the Zottman curls. Grab a pair of dumbbells and let them hang at your side. Begin with a normal curl, but at the top of the movement where you contract, you will pronate your hands (turn them inward) and finish the curl with an overhand grip. This will require a lot of stabilization and cause constant tension.

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 rope hammer curls

Like the dumbbell concentration curl, this is the single rope hammer curl. Attach a rope to a seated cable row machine. Plant one foot, and with the same side hand, grab the rope (both ends in your hand) and place your elbow on your knee. From here you are going to do a strict hammer curl, using your knee as a placeholder, not for leverage. For more tension, twist your torso outwards, creating more tension on the long head of the bicep.

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

Close grip cable curls

Set up a cable machine on the bottom position and attach a eazy bar or strait bar attachment. From here you will use a close underhand grip, and begin your full range of motion curls. Make sure to keep the elbows in front of the body, making sure that you are coming all the way down and all the way up on your contractions. This will blast the medial head of the biceps!

Set	Super set	Reps	Rest
1	No	20	2 minutes
2	No	20	2 minutes
3	No	15	2 minutes
4	No	15	2 minutes

Cable concentration curls

Finish strong with double cable concentration curls. No better way to end a pump filled workout than with an exercise that shows off the goods. Move either side of a cable machine to shoulder height with single grip attachments, preferably using the cables that face a mirror. Grab the grips, and without bending at your shoulders, contract the biceps. You want to make sure that you are only bending at the elbow hinge point, making sure to pause at the peak of the contraction and admire your gains ????

Set	Super set	Reps	Rest
1	No	20	2 minutes
2	No	20	2 minutes
3	No	15	2 minutes
4	No	15	2 minutes

Final thoughts on the pre-exhaust chest/bicep workout

As always, bring your BCAAs with you to keep your blood stream primed. Be sure to use proper form on all exercises and of course, push yourself beyond what you think you are capable of. You’ll be surprised what you can accomplish! Also, if you’re looking to go beyond just an arm workout and you’re wanting to get lean, ripped, and shredded. You need to try our Genesis 12-week shredding program.

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