10.30.20 Workout: Chest & Biceps

Shred: (Pause Rep Barbell Chest Press on Flat Bench, 5 sets of 12 pause reps followed by a 6th set of 20 reps without pauses), (Chest Flyes w/ DB’s on Flat Bench Superset w/ Push-Ups, 4 sets of 15 reps flyes & 10 reps push-ups), (Hammer Twist Bicep Curls w/ DB’s, 3 sets of reps until failure, dropset reps until failure again), rest 60-90 seconds between sets

Bulk: (Pause Rep Barbell Chest Press on Flat Bench, 5 sets of 8 pause reps followed by a 6th set of 15 reps without pauses), (Chest Flyes w/ DB’s on Flat Bench Superset w/ Push-Ups, 4 sets of 12 reps flyes & 12 reps push-ups), (Hammer Twist Bicep Curls w/ DB’s, 3 sets of reps until failure, dropset reps until failure again), rest 90-120 seconds between sets

 

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