Chest and Arms: Supersets, Volume, and Conditioning

In this workout I focused primarily on supersets and high volume reps to train biceps and triceps.  I also incorporated some exercises for the upper chest. I utilize both machines and free weights to work the muscles from different angles.

Superset #1: 3 sets

  1. Incline dumbbell chest press: 15 reps
  2. Barbell bicep curls: Perform 3 drop sets of 15 reps straight through with no rest. Start with your heaviest weight and perform 15 reps. Without resting immediately pick up the next lightest weight and do 15 more reps. Finish with 15 reps using the lightest barbell.

IMG_0125 IMG_0126 IMG_0124 IMG_0123 IMG_0120

Superset #2: 3 sets

  1. Seated hammer curls 15 reps
  2. Tricep skull crushers 15 reps

IMG_0128 IMG_0130 IMG_0137 IMG_0139

Superset #3: 3 sets

  1. Criss cross cable flyes 15 reps
  2. Push ups 10 reps (not shown)

IMG_0140 IMG_0145

Single arm tricep push down: 10-12 reps alternating arms (no rest)

IMG_0154 IMG_0162

Superset #4: 3 sets

  1. Bicep preacher curls: 15 reps
  2. Tricep push down machine: 15 reps

IMG_0148IMG_0172

Superset #4: 3 sets

  1. Cable bicep curls using the straight bar attachment: 20 reps (last 5 reps using a slow negative count-fast up, slow down)
  2. Tricep extensions: 15 reps

IMG_0175 IMG_0178 IMG_0163 IMG_0164

Cardio: I finished with a 30 minute HIIT workout on the treadmill: (Adjust levels down or up as needed for your fitness level)

5 minute warm up walking on a level 4.0 to 4.5

  • 1 minute jog level 6
  • 1 minute run level 7 to 8
  • 1 minute walk level 4.5
  • Pause. Get off the treadmill and step to the side. Perform 30 jump squats and 30 jumping jacks.

Repeat the above sequence 4 more times (total of 5 times)-starting with the 1 minute jog  (if needed, you can walk on the treadmill 30 seconds to 1 minute to lower the heart rate, before beginning the sequence)

5 minute cool down (walk level 4.0)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s