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Chest and Biceps Training by Justin St Paul

 
 

What do we have all in common?
We love fitness – we love bodybuilding – the feeling, when muscles are burning and one has to make one more repeat – the motivation goes to the limits and one has to give all he has – the view into the mirror, observing the progress. We are GAINSSOCIETY.
Like in the training series All In Justin St Paul gives 100% and Johannes Luckas shows, how to surpass the limits.

CHEST AND BICEPS TRAINING BY JUSTIN ST PAUL & JOHANNES LUCKAS

A strong chest for leaning on – every woman wishes it. So go to the gym and work out!

Today on our trainingplan we make chest and biceps excercises. For this we prepared strength and isolated excercises in this program. With this combination we push every muscle to their limits – you will feel the pump and the burning and that is what we love to feel…

Bank pressing shall not be forgettet but because of the fact that we use super sets (with 10 - 12 Repeats) we will never be able to press the maximal weight. This is not a problem, we are training our muscles not our ego.

Less weight + relative high volume + clean technic = best results (of course everybody is individual and likes other methods but this way it works for Justin and Johannes)


Excercise Overview

  • Incline dumbbell press
    3 Sets 10-12 Repeats
     
  • Cable crossover
    3 Supersets 10-12 Repeats
    Bench press
    3 Supersets 10-12 Repeats
     
  • Pullover
    2 Sets 12-15 Repeats
     
  • Overhead cable curls /
    3 Supersets 10-12 Repeats
    Ez bar curls
    3 Supersets / 10-12 Repeats
     
  • Hammer curls
    3 Sets / 10-12 Repeats

Day 1
CHEST/BICEPS
GO
Day 2
SHOULDERS/TRICEPS
GO
Day 3
PAUSE
 
Day 4
LEGS
GO
Day 5
BACK
GO
Day 6
PAUSE
 
Day 7
PAUSE
 
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