Supersize Your Chest and Biceps Workout

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The most effective Chest and Bicep Workout You’ll Ever Try

Key Points:

1. In order for the muscle to grow, put it under extreme tension for 40-75 seconds.

2. Different rep counts put stress on different muscle fibers. By varying the rep ranges in this workout you will
be able to work all of the muscle fibers in your pecs.

3. Partials are a way to push your muscles to complete exhaustion. At the end of each set, before you put the weight down, perform partial reps, only doing a quarter of the motion until your chest reaches complete failure.

The goal of this workout is to increase your mental toughness and ability to fight against resistance and create a massive amount of metabolic breakdown of the muscle tissue to stimulate repair and protein synthesis. For every set of each exercise, you’ll perform the prescribed repetitions using a full range of motion, followed by the same number of partial repetitions.

This will further fatigue your muscles even further even after you can no longer get a full range rep.

Each exercise has 4 sets of 15, 12,9, and 6.

Video demonstrations at the bottom of this post.

The Workout

4 Sets of Each Exercise 

Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 9 Reps
Set 4: 6 Reps

Rest: 60 Seconds Between Each Set

Tempo: 3-0-X-1 (Lower the weight for 3 seconds without pausing, explosive rep up, hold in the contracted (tight) position for 1 second)

1. Machine Chest Press + Partials

2. Low to High Cable Crossover Pec-Flys (Pulleys should be at hip height, squeeze pecs and bring them up to shoulder height)+ Partials

3. Wide Grip Standing Barbell Curl + Partials

4. Twin Pulley Curls

Demonstrations

1. Machine Chest Press

 

2. Low to High Cable Crossover Pec-Flys

 

3. Wide Grip Standing Barbell Curl

4. Twin Pulley Curls

 

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Luis

Luis

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