Push/Pull Chest-Biceps Routine 5

Push/Pull Weight Training Program 5- Chest & Biceps
Exercise # of Sets # of Repetitions Weight Load
CHEST
Flat Barbell Bench Press* 4 3 to 12 Moderate to Heavy
Smith Machine Incline Bench Press* 3 6 to 12 Moderate to Heavy
Flat Bench Cable Flyes 3 12 to 15 Light to Moderate
Decline Dumbbell Flyes 3 12 to 15 Light to Moderate
Cable Crossovers 3 12 to 15 Light to Moderate
BICEPS
Standing Barbell Curls* 5 6 to 10 Moderate to Heavy
Reverse Grip Barbell Curls 3 10 to 12 Light to Moderate
Cable Preacher Curls 3 10 to 12 Moderate to Heavy
Incline Dumbbell Curls 3 10 to 12 Moderate to Heavy
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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