5 – 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.

5-10 minute warm up, I did some speed skipping but you could do anything you like.

Decline bench press
2 x 10-12, 1 x 6-8

Incline bench press
2 x 10-12, 1 x 6-8

Flat DB flys
1 x 10-12, 1 x 6-8

DB concentration curls
1 x 10-12, 1 x 6-8

Barbell curl
1 x 6-8

Remembering the ideals we want to hit throughout the workout! Slow controlled movements to reach near failure is of 100% importance else it would be a short pointless workout.

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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