1 – Chest & Biceps

Chest and Biceps

Each set needs to be a near maximal weight for the desired rep range… Keep rest times to around 60-90 sec0nds. And lift at a controlled tempo.

Decline bench press

3 sets: x12, x12, x6

Incline bench press

3 sets: x12, x12, x6

Flat bench press

3 sets: x12, x10, x5

Dumbbell concentration curls

3 sets: x12, x12, x6 (each side)

Barbell curls

2 sets: x8, x6 (heavy as possible!)

Rest times kept down to 1 minute max between sets and exercises to keep the workout more intense.

Supplements:

Pre-Workout: Water and an espresso (you can add a bit of coconut oil to this too)

Intra-Workout (During): MyProtein Exceed + more water

Post Workout: MyProtein Impact Whey and a scoop (c.30g) or porridge oats in boiling water

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