Day # 2 (Chest & Biceps)
Incline Dumbbell Squeeze Press
Do 3 sets of 8-10 reps with 60 seconds rest in between.
Take an incline bench and adjust it to a 30-degree angle. Now lie your back against it and grab a dumbbell in each hand. Finally, press the dumbbells into each other and hold the tension as you lift them up.
Machine Seated Chest Press
Do three sets of 12-15 reps with 60 seconds rest in between.
Push-up On Boxes
Perform 2 sets of until you reach failure with 60 seconds’ rest in between.
You have to place your hands on boxes that will raise your torso a few inches off the ground. This way you’ll feel a great stretch in your pecs.
Incline Dumbbell Flye
Perform 2 sets of 15 reps with 60 seconds rest in between.
You’ll need a pair of dumbbells and an incline bench for this exercise.
Seated Barbell Biceps Curl
Perform 3 sets of 10-12 reps with 60 seconds rest in between.
Add a couple of extra pounds to challenge yourself.
Incline Dumbbell Biceps Curl
Perform 2 sets of 8-10 reps with 60 seconds rests.
You’ll need an incline bench and a pair of dumbbells.