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HD Bodybuilding Workout #10

Chest and Bi Day


Flavors of the week:

Jack3d®: Blue Raspberry
Modern BCAA+™ : Green Apple
OxyELITE Protein™: Banana


30 minutes prior to training:

1-2 scoops of Jack3d® Blue Raspberry mixed with 1 scoop of Green Apple Modern BCAA+™


Intraworkout: 2 scoops of Green Apple Modern BCAA+™


OxyElite Protein with Amanda


The Workout


Bench Press – “To boost your bench dig your traps into the pad of the bench, so you can get a good, solid foundation. Be sure to pull your shoulders and lats back tight to the pad and don’t roll your shoulders back up when you receive the bar from your spotter” – Joey Smith (800lb Bench Presser)

1x6 (60% of max)

1x6 (60% max)

1x failure (80% of max))

1x failure (50% of max, perform as a drop set)


Incline DB Flies- Go heavy, but be sure you’re working the muscle not just moving weight. The db’s don’t need to crash together or rip your arms off as they hurtle towards the floor

3x12 (80% of max)


Cable flies: Perform 3 sets of a high cable flies and 3 sets of low cable flies.

1x8 at 80% of max

1xfailure at 80% max

1x20 at 50% max


Scott Tran



1x100 (Break up however needed)


DB Curls: Pro Tip from IFBB Physique Pro Chad Demchik “Cock wrist back and down during curls. In the up phase, it will allow you to not rely on the force through your forearms and recruitment more biceps”






Preacher Curls : Say “amen” to bigger biceps. This movement can add some serious shape and size. Try a single arm, DB variation.



Zottman Curl : Take your forearms to “fivearms” with this rare-to-see arm move. – See Video



How to perform a Zottman Curl


Forearm roll-up
: Holding bar at shoulder level, roll-up with full range of motion, return slowly. Sets should last 90 seconds

3x90 seconds


Finish your workout with 1 scoop of Banana OxyELITE Protein™ with your beverage of choice.


The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.