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.

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Superset #2: 3 sets

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

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Superset #3: 3 sets

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

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

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Superset #4: 3 sets

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


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

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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)

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