WORKOUT SHREDDED CHEST & BICEP & TRICEP
Flat Barbell Bench Press: 4x10/12, 2-3 Min Rest
Decline Dumbbell Press: 4x10/12, 2-3 Min Rest
Incline Smith Machine: 4x10/12, 1-2 Min Rest
Cable Tricep Pulldown: 4x15, 1-2 Min Rest
Machine Flys: 4x15, 1-2 Min Rest
Incline Diamond Push-ups: 4x20, 1-2 Min Rest
HAMMER CURL 3 Sets 16 Reps No Rest
After rep 8, switch from Inner Curl to Forward Curl
Super-set with 2
CHEST-SUPPORTED KICKBACK 3 Sets 15 Reps 60 Sec Rest
Super-set with 1
EZ-BAR PREACHER CURL 3 Sets 20 Reps No Rest
After rep 10, switch from Wide Grip to Narrow
Super-set with 4
EZ-BAR OVERHEAD EXT. 3 Sets 20 Reps 60 Sec Rest
Super-set with 3
OVERHEAD CABLE CURL 3 Sets 20 Reps/Side No Rest
Superset with 5
CABLE EXTENSION 3 Sets 20 Reps/Side 60 Sec Rest
Super-set with 6
SUPINATED CURL 3 Sets 16 Reps No Rest
Switch from Forward Curl to Outer Curl (& vice versa) every 4 reps
Super-set with 8
DIP 3 Sets 15 Reps 60 Sec Rest
Super-set with 7
Hit failure on the last set of movements 5 through 8. Good luck cutie
Rest Times: Don't rest moving from the bicep movements to the tricep movements (just the amount of time it takes you to get set up. Rest 60 seconds after your tricep sets before starting your next bicep set.
Beginners: Prob wise to do 1 less set per exercise.
Brian DeCosta: www.Briandecosta.com Date: 2020-09-11
