Chest and Biceps

Let's start with Chest. If you want a massive chest then this is the exercises for you.

Flat Bench press

1 x 20 x 40% of 1 rep max (my 1 rep max is 100kgs)

1 x 12 x 55% of 1 rep max

3 x 8 x 75% of 1 rep max

2 x 5 x 80% of 1 rep max

Incline bench press

1 x 12 x 50% of 1 rep max
3 x 8 – 10 x 75% of 1 rep max
1 x failure 60% 1 rep max

Dumbell flys
1 x 12 x 60% 1 rep max (my 1 rep max is 35kg Dumbells

3 x 8- 10 x 75% 1 rep max

1 x pump set to total failure.

Pec deck
3 x pump set to total failure.

Try this for a massive chest,if this dosent work then your doin it wrong !!

Now for the Biceps. They will be pumped full of blood by now after the Chest as well as your forearms.

Barbell Arm Curls

4 x sets of 15 with 36kgs

Hammer Curls

1 x set of 10, 21kg dumbells

1x set of 10, 25kg dumbells

1x set of ten, 30kg dumbells 

Concentration Curls

4 x sets of 10 30kgs dumbell 

Now if you can still move your arms, you cheated, start again. 

urls with 


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