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Redefining Bodybuilding | Chest and Biceps

 

Chest and biceps are among the most popular glory routines. So popular that you may see people perform this routine every Monday… and Tuesday- Friday for good measure. Is there anything wrong with pairing chest and biceps? No. However, it’s recommended to develop a routine that’s based upon improving genetic weaknesses. For me personally, my biceps are a weakness and chest/triceps a genetic strength. In order to bring up a lagging smaller muscle group, try performing your “minor” muscle prior to the larger. Biceps and chest can pair well here and much pressing strength won’t be lost by training biceps first. Try this routine for a month to bring up your biceps while still hammering your chest.

 

USPlabs ModernPRE+

 

Biceps and Chest CRUSH!

 

 

DB Curls: Try seated on an incline bench to stretch the long head of the bicep. This may give your arms better shape. 1x10 1x10 1x8 1x15

 

Hammer Curls: Try curling across your body towards your opposite shoulder for more recruitment of the long head of the bicep. 3x8

 

Pull Up Negatives: 3xfailure

 

Barbell Curl: Vary your grips. A wider grip will hit more of the shorter head (inner) of the biceps. A narrower grip will stress more of the long head. Squeeze hard at top of the movement and slowly lower. 3x15

 

Incline Bench Press: Use a slightly narrower grip than your normal press for increased clavicular head stimulation. 1x6 at 60% of max 1x6 at 70% of max 1xfailure at 80% of max (Rest Pause set)

 

Incline DB Flyes- Why use an isolation so early in your routine? This is a great way to pre-exhaust the succeeding compound movement, resulting in more muscle tension. 3x12

 

Flat DB Bench: Keep a tight grip for greater muscle tension. 1x6 at 60% of max 1x8 1xfailure at 80% max 1x20 at 50% max

 

Cable Crossovers: Be sure to get a nice stretch and squeeze each rep. 3x20

 

Push Ups: Try for 100 1xfailure

 

Finish your workout with 1-2 scoops of ModernPROTEIN™ Milk Chocolate with your beverage of choice.

 

RECAP

 

SUPPS:

 

 

WORKOUT:

 

Incline DB Curls// 1x10, 1x10, 1x8, 1x15 A1 Hammer Curls // 3x8 A2 Pull Up Negatives // 3xfailure Barbell Curls // 3x15

 

Incline Press // 2x6, 1x80% A1 Incline DB Flyes // 3x12 A2 Flat DB Press // 1x6, 1x8, 1x80%, 1x20 Cable Crossovers // 3x20 Pushups // 1xfailure

 

Train smarter with our Redefining Bodybuilding Series. If you have any questions or comments, feel free to ask on any of our social channels.

 

TEAM USPlabs Mike Rea

 

Prepared by Nik Ohanian with workout supplied by Mike Rea

 

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Disclaimer The views and opinions expressed in this article are those of the authors and do not necessarily reflect the official policy or position of USPlabs or any employee thereof. Examples used within this article are only examples. USPlabs is not responsible for the accuracy of any of the information supplied by the authors of this article. Content contributors are not employees of USPlabs. Authors may have been remunerated by USPlabs.

 

The information provided in this article, 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.