Intermediate Chest and Biceps Hypertrophy
A hypertrophy-focused session targeting the pectoral muscles and biceps with a mix of compound and isolation movements.
Warmup
(2)Arm Circles
Rotate arms in large circular motions to warm up the shoulder joints.
Push-ups
Standard push-ups with hands shoulder-width apart to activate chest and triceps.
Main Workout
(6)Barbell Bench Press
Lie on a flat bench and press the barbell upwards from mid-chest until arms are locked.
Incline Dumbbell Press
Press dumbbells upwards from chest level while seated on an inclined bench.
Cable Crossovers
Pull cable handles from a high position downward and inward until hands meet.
Barbell Bicep Curls
Stand with a barbell and curl it toward your shoulders while keeping elbows stationary.
Hammer Curls
Hold dumbbells with a neutral grip and curl them toward your shoulders.
Concentration Curls
Sit and lean forward, curling a dumbbell with one arm using the inner thigh for support.
Cooldown
(2)Doorway Chest Stretch
Lean through a doorway with arms on the frame to stretch the pectoral muscles.
Bicep Wall Stretch
Extend one arm against a wall and slowly rotate your torso away to stretch the bicep.