CHEST AND BICEPS WORKOUT

It's Friday! It's the weekend, lets get you pumped up!

Here's my Chest and Biceps workout, enjoy.

Polar product

Polar FT80

Distance

 mi

Calories

 kcal

Duration

 hh:mm:ss

Average heart rate

 bpm

Maximum heart rate

 bpm

Fat percentage of calories

 %

WARM UP - 5 MINUTES ON BIKE

5 MINUTES OF STRETCHING CHEST.

CHEST: I always stretch and flex after every set, it helps new muscles fibres to grow.Gives shape.

DB FLAT BENCH PRESS - 12,10,10,8,8 (you want to be in pain from set 3 onwards)
DB INCLINE BENCH PRESS - 12,10,10,8
DECLINE BENCH PRESS ON SMITH MACHINE - 10,10,8
FLAT BENCH PRESS ON SMITH MACHINE - 10,10,10
UPRIGHT CABLE X-OVERS: (I finish my chest off with high rep, high intensity burning set)
- pin cables on the bottom  2 X 20
- pin cables at top of machine 2 x 20

BICEPS:
EZ BAR BICEP CURL 10,10,8,8
ONE ARM CABLE CURL 10,10,8

ABS:
SEATED LEG RAISES 3X20
PLANK 2 X 60 Seconds