Today I was joined by my brother @Mactrucc_Wesboxley for a killer chest and bicep workout. Listen, this may be simple on paper, but if you follow along, you’ll have yourself a killer workout that will build dense, high-quality muscle and endurance. This shit is what makes you strong!
Now, this is all supersetted. I don’t want you there knocking out one set and then messing around talking for a couple of minutes. That doesn’t do you any good. You gotta always strive to get your heart rate up and then keep it there throughout your workout.
Mind you, your heart rate shouldn’t be super high—like when doing a sprint, for example. It should be high but not close to your max. Otherwise, you’d knock a set or two and then get dizzy and won’t get anything done. So, just get it up to where your body isn’t comfortable but is able to handle the stress.
How To Get Big Chest And Arms
Today we’re gonna do a chest (benchpress) and arms (bicep curls) superset. We’ll walk ourselves through a bench press progression on the way up, and, in between sets, we’ll knock out some bicep curls.
The whole idea here is to stress your muscles so that they become stronger and grow. So, be honest with yourself when choosing the weight. Use something for your bicep curls that is challenging but not so heavy that you can only knock out a couple of reps.
Also, be mindful of how much you’re resting. Mac and I were resting while the other one was knocking out his set. So, you’ll do your chest exercises and immediately jump into your biceps exercise.
Then, you’ll rest while your partner gets the same thing done. Now, if you’re alone, pretend you have a partner and rest for as long as it would’ve taken your partner to complete his set.
Flat Bench/Bicep Curls (Dumbbell)
We’ll first start with the flat bench supersetted with some dumbbell bicep curls. I’ll leave our weights below for reference. But, simply adjust them to your physical capability.
Remember, this is a superset. We’re not really touching our max weights or even getting close to them. We’re looking to lift heavy but not our heaviest so that we can knock out a shit ton of reps, you know what I’m saying?
Flat Bench
- Set 1: 45 on each side
- Set 2: 90 on each side
- Set 3: 135 on each side
- Set 4 (TOP): 145 on each side
Bicep Curls (Dumbbells)
Decline Bench/Bicep Curl (Resistance Band & Bar)
For our second superset, we went to the decline bench. This exercise engages the lower part of your chest really good. This time we supersetted it with a couple of bicep exercises. First, we went into bicep curls with a resistance band. Then, we immediately went into bicep curls with the bar.
Once again, be mindful of the weight you’re using. We’re building muscle density and endurance here. You don’t want to be lifting anything close to your max because otherwise, you’d be done in just a couple of sets. There’s a time for that, but not today!
Decline Bench
- Set 1: 90 on each side
- Set 2: 90 on each side
- Set 3 (TOP): 135 on each side
Bicep Curls (Band)
Bicep Curls (Bar)
The Bottom Line
This is a quick but extremely effective workout. Even though we never got close to our max weight in any of our exercises, our muscles were in constant stress for a considerable amount of time.
To put it in other words, we never really gave our muscles any significant time to recover. So, they were always under constant pressure to have to perform again, and again and again.
Like I said in the beginning, this may seem simple on paper. In fact, for too many of you, it may have looked simple. But, trust me, it wasn’t simple. We were both feeling it and got a really good pump out of it.
Now go try this today and let me know in the comments how you did!