Massive chest and biceps workout with the Body Spartan squad!
The guys and girls smash a monster chest workout – and toss in some biceps while they’re at it. Are you ready to put your mind and body to the test?
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Chest exercise #1: Incline dumbbell press
Do one or two solid warm up sets where you slowly increase the weight. For a reference, the team started with 40’s and 45’s for their first warm up and then bumped to 60’s for their second warm up. Their first work set was with 100’s.
Chest exercise #2: Hammer strength press super set with cable rope hammer curls
|1||Yes||15/15||None between super set exercises. 2 minutes between sets.|
|2||Yes||15/15||None between super set exercises. 2 minutes between sets.|
|3||Yes||15/15||None between super set exercises. 2 minutes between sets.|
|4||Yes and drop set||15/failure (drop set Hammer Strength Press)
15 rope hammer curls
|None between super sets or drop sets exercises. 2 minutes between sets.|
Chest exercise #3: Decline dumbbell flies super set with standing EZ bar curls
We used a close grip on the EZ bar curls. Be sure to avoid swinging and to lock your upper arm in place. Your upper arm, from your shoulder to your elbow, should not move during the curl movement. With the decline flies, refer to the video for different variations. Some of the guys will rotate their palms as they near the top of the range of motion for a different contraction. There’s no right or wrong method for these flies. Each variation targets the pecs in a slightly different manner.
|3||Yes – and drop set.||10/10 (drop set rows)
Super set incline rows
10/10 (drop set pullovers)
|None between super sets or drop sets, 2 minutes to next exercise|
Chest exercise #4: 3 position cable flies with time under tension, super set with pushups
As David explains in the video, you will do a fly in the upper position holding for 5 seconds, a fly in the middle position holding for 5 seconds, and then a fly to the lower position holding for 5 seconds. After that, you will do the same thing but leaving out the 5 second holds. Then again, back to the holds. You will rotate this sequence until you’ve completed all the reps.
|1||Yes||18/failure||None between super sets. 2 minutes between sets.|
|2||Yes||18/failure||None between super sets. 2 minutes between sets.|
|3||Yes||18/failure||None between super sets. 2 minutes between sets.|
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