Push/Pull Chest-Biceps Routine 4

Push/Pull Weight Training Program 4- Chest & Biceps
Exercise # of Sets # of Repetitions Weight Load
CHEST
Flat Barbell Bench Press* 5 6 to 10 Moderate to Heavy
Incline Bench Dumbbell Press* 5 6 to 10 Moderate to Heavy
Close Grip Bench Press 3 10 to 12 Light to Moderate
Pec Deck Butterflys 3 10 to 12 Light to Moderate
BICEPS
Standing Cable Curls* 3 6 to 10 Moderate to Heavy
Reverse Grip Barbell Curls 3 10 to 12 Light to Moderate
Seated Dumbbell Curls 3 10 to 12 Moderate to Heavy
Dumbbell Concentration Curls 3 10 to 12 (each arm) Light to Moderate
Exercise each muscle group once or twice per week. Allow a minimum of 48 hours between workouts for the same muscle group.
* = Can Pyramid

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