26 June 2009 Chest and biceps/triceps superset workout

June 30, 2009

Hello everybody! Hope you’re all doing great, enjoying your summer but still working out hard to stay in shape.

For this workout, i actually forgot my pre-workout supplement mix a home, so i had to manage with my natural energy and see how far that would take me. I was actually running pretty high on energy, since it was a noon workout, after a healthy breakfast. So i was mentally looking forward for the workout, so here goes:

Chest

Dumbbell flat bench press

Dumbbell Bench Press

Dumbbell Bench Press

Set 1: 10 reps with 26kg/57lbs dumbbells

Set 2: 8 reps with 31,5kg/69lbs dumbbells

Set 3: 8 reps with 36kg/79lbs dumbbells

Set 4: 8 reps with 38,5kg//85lbs dumbbells

Incline dumbbell bench press

Incline dumbbell bench press

Incline dumbbell bench press

3 sets of 8-10 reps with 26kg/57lbs dumbbells

Note. Was tired from the previous exercise, so wanted to really concentrate on the muscle and form, hence having only 26kg/57lbs dumbbells.

Incline smith machine bench press

Smith Incline Bench Press

Smith Incline Bench Press

Set 1: 10 reps with 60kg/132lbs

Set 2: 8 reps with 70kg/154lbs

Set 3: 8 reps with 75kg/165lbs

Dumbbell pullover (for the lower part of the chest)

Dumbbell pullover

Dumbbell pullover

3 sets of 10-12 reps with 23,5kg/52lbs dumbbell

Note. In this exercise it’s very important to have the muscle-mind connection, meaning you have to stabilize the rest of your body and only work the chest area by concentrating your mind on that muscle being worked. Having a controlled speed is important for reaching that muscle-mind connection for maximum benefit.

To cap off my chest workout, i did a fly with cables to hit the inner chest area and get some more definition on my chest

Cable standing fly

Cable Standing flies

Cable Standing flies

3 sets of 8-12 reps with varying weight, heavy enough to get maximum muscular contraction but without pushing myself too hard, with this being my last chest exercise for the day.

Great, so i’m done with my chest exercises. Feeling good, had to have a 5 minute break before going through with my intense biceps and triceps superset. I do these supersets sometimes just to add variety to my workouts and also i find them to be great if you are looking to increase intensity of your workouts, have more blood flowing into your muscles and also if you happen to be short on time with a busy lifestyle. Supersets workouts don’t last too long and are extremely effective. Let’s get to it:

*First superset is barbell bicep curls with z-bar and lying tricep extensions with z-bar

Barbell Bicep Curls

Barbell Bicep Curls

Lying Triceps Extension

Lying Triceps Extension

3 sets of 8  reps for each exercise, making a total of 6 sets, with no rest. Going back and forth between the two. Wow that was intense, you will see it from the video, when posted.

*Dumbbell bicep curls paired with cable tricep pushdowns.

Dumbbell Bicep Curl

Dumbbell Bicep Curl

Cable Tricep Pushdown

Cable Tricep Pushdown

3 sets of 8 reps for each exercise, total of 6 sets. Again with no rest. My muscles felt like they’re ready to explode. Imagine if i had my usual pumping pre-workout supplement, haha maybe next time.

*Last superset pairs are dumbbell preacher curls with dumbbell tricep kickbacks to get the final touch on my biceps and triceps for more definition and brining the bicep peak out.

Dumbbell preacher curl

Dumbbell preacher curl

Dumbbell tricep kickback

Dumbbell tricep kickback

Did a total of 3 sets of 8-10 reps for each exercise, making a total of 6 sets. Didn’t go heavy weights, i usually want to go more for definition for last exercises that i have, no matter what muscle i’m working. I wanna stay injury-free, so no need to always be pushing maximum weights, but then again you have to in the beginning, specially if you want to grow bigger and stronger. Lift big, eat big and sleep big and you shall become HUGE 🙂 Anyway that’s it for the day, will be back soon with my upper back workout from sunday and my leg workout from yesterday (monday). Tune back in soon and maybe i have FINALLY posted the videos as promised so many times.

Keep training hard and smart!

Copyright: Gif pictures are courtesy of http://www.exrx.net. Own illustrative exercise pics will be up soon as mentioned before.

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