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Chest and Biceps Workout

When I used to go to the gym the custom for one training session was to combine bigger muscle group, such as chest, back or legs with one smaller muscle group, such as Biceps, triceps or perhaps forearms. I think this is still a good practice, because your bigger muscles need more attention than the smaller ones, and therefore you can’t dedicate enough time to more then one big muscle group for one training session.

That being said, in this article we will combine exercises from home exercises section into chest and biceps workout plan. When you do chest exercises you not only work your chest muscles, but also, depending on the Exercise that you do, you work triceps, shoulders and core muscles. Therefore, your biceps stays fresh, which means that you can invest 100 percent into your biceps workout.

The workout will consist of 6 sets total, and we will switch between chest and biceps, meaning that first set we will do chest, second we will do biceps, third chest and so on. We will do three sets of chest exercises, and three sets of biceps exercises total.

All three sets for chest are the same and they consist of following 5 exercises:

  1. Spider Pushups
  2. Plyo Pushups
  3. Elevated Pushups
  4. Chair dips
  5. Wide Pushups

For each exercise, from above list, you will do 10 repetitions. After every exercise you will rest for 10 to 15 seconds only, before you start with the next one.

For each biceps set we will do different biceps exercises. Within each set we will do same biceps exercise three times. For the second set we will do chin up biceps exercise three times, 10 repetitions each time. For the fourth set we will do second unilateral biceps exercise, also three times, 10 repetitions for each arm. Last and sixth set will consist of Isometric Biceps Exercise, where you will use towel, step on it and pull up as harder as you can until failure. You will then repeat this proces two more times. Between each exercise inside one set you should rest for 10 to 15 seconds, no more.

After every set you should rest for about one minute, before you continue with the next one.

To sum it up in the and, your Chest and Biceps workout should look like this:

**REMEMBER: take 10 – 15 seconds rest between each exercise.
Spider Pushups 10 reps

1. SET

Plyo Pushups 10 reps
Elevated Pushups 10 reps
Chair dips 10 reps
Wide Pushups 10 reps

1 minute rest

Chin up biceps exercise 10 reps

2. SET

Chin up biceps exercise 10 reps
Chin up biceps exercise 10 reps

1 minute rest

Spider Pushups 10 reps

3. SET

Plyo Pushups 10 reps
Elevated Pushups 10 reps
Chair dips 10 reps
Wide Pushups 10 reps

1 minute rest

Fetal position biceps exercise 10 reps (each arm)

4. SET

Fetal position biceps exercise 10 reps (each arm)
Fetal position biceps exercise 10 reps (each arm)

1 minute rest

Spider Pushups 10 reps

5. SET

Plyo Pushups 10 reps
Elevated Pushups 10 reps
Chair dips 10 reps
Wide Pushups 10 reps

1 minute rest

Isometric biceps exercise (with towel) 10 reps

6. SET

Isometric biceps exercise (with towel) 10 reps
Isometric biceps exercise (with towel) 10 reps

IMPORTANT: You can find all this exercises in the HOME WORKOUTS section of this website. Also you can adjust number of repetitions and rest time of this program, so it fits better to your level of fitness.

The post Chest and Biceps Workout appeared first on Home Workouts.



This post first appeared on Home Workouts | Exercises | Workout Reviews : Hom, please read the originial post: here

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