Chiseled Chest and Bulging Biceps (A Sample Routine)

Disclaimer: Most guys tend to train their chest and biceps more than anything else, in an effort to expedite the process of becoming more physically attractive. I want to be sure to clarify before this post, you should be working your ENTIRE body in order to build symmetry and achieve that overall look. A well rounded exercise program is the most important thing when wanting to build a healthy and appealing physique. So don't forget to give each body-part the proper attention it deserves.(In a later post i will go into specific detail about the importance of training each body-part)

Now onto to the good stuff: how to make girls stare at your chest and biceps.

A few things to keep in mind:

• This is a routine that I have used and that has worked for me.
• I constantly change my workout to keep my body guessing, so this is just one sample routine. At the same time I don't change it up too much, because i like to be able to keep track of my strength gains. 
• Use weight that will make you work for 6-12 reps. In this sample, I have added the weight I use in order to demonstrate the principles behind the routine. You should increase or decrease the weight depending on your strength level.
• With each set progressively increase the weight.

Chest:

Incline Barbell Bench Press

1st set- 135lbs- 15 reps (warm-up)

2nd set- 225lbs- 10 reps

3rd set- 250lbs- 8 reps

4th set- 275lbs- 6 reps

Note: Often times people forget to work the NEGATIVE, or simply don't know that they should be. Instead of just dropping the weight, focus on slowly bringing the weight down and exploding up. Also, no need to lockout when benching, stop right before you lockout and work the negative.

Incline Dumbbell Fly

1st set- 50lbs- 12 reps

2nd set- 60lbs- 10 reps

3rd set- 70lbs- 10 reps

Note: Focus on contracting your chest at the top of the rep and try not to pull with your arms. 

Smith Machine Flat Bench Press

1st set- 135lbs- 12 reps

2nd set- 225lbs- 10 reps

3rd set- 315lbs - 7 reps

Note: Same thing applies here with respect to the negative, slowly lower the weight and explode up (the weight of the bar on a smith machine is usually about 20lbs, so keep that in mind when calculating your weight)

Cable Crossovers

1st set- 40lbs- 15 reps

2nd set- 50lbs- 12 reps

3rd set- 60lbs- 10 reps

Note: Weight is per stack on each side. In this exercise, similar to Incline Dumbbell Flys, really focus on the contraction of the chest.

Biceps:

Barbell Curls

1st set- 45lbs- 15 reps (warm-up)

2nd set- 75lbs- 12 reps

3rd set- 95lbs- 10 reps

4th set- 115lbs- 8 reps

5th set- 135lbs- 6 reps

Note: Make sure to control the negative and contract at the top of the rep.

Alternate Dumbbell Curls

1st set- 30lbs- 12 reps

2nd set- 40lbs- 10 reps

3rd set- 50lbs- 8 reps

Note:Start with your arms at your side and your palms facing you as if your going to start a hammer curl. As you curl up, twist your wrist so your palms face the ceiling. You should be able to feel your biceps flexing. Make sure to twist your wrist a little at the top of the movement to get a better contraction.

Close Grip Low Cable Curls:

1st set- 120lbs- 10 reps

2nd set- 150lbs- 8 reps

Note: Same thing as barbell curls, control negative and contract at the top.

There you have it! This routine is for sure going to leave you pumped and get you one step closer to achieving your desired look.

-Fazoo Fitness