Workout Routine

Free

Chest/Biceps

by PapaFrog11

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Targeted muscles
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back
Click a muscle to see how much a workout targets it
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Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
60 sec
2
65% 1RM
100 lbs
8
60 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

bench press

3×8+

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
60 sec
2
65% 1RM
100 lbs
8
60 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

incline bench press

3×8+

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
60 sec
2
65% 1RM
100 lbs
8
60 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

decline bench press

3×8+

Machine Chest Fly

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
8
60 sec
2
65% 1RM
29 lbs
8
60 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Machine Chest Fly

3×8+

curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
60 sec
2
65% 1RM
100 lbs
8
60 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

curl

3×8+

wrist curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
85 lbs
8
60 sec
2
65% 1RM
100 lbs
8
60 sec
3
75% 1RM
115 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

wrist curl

3×8+

Cable Rope Hammer Curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
25 lbs
8
60 sec
2
65% 1RM
29 lbs
8
60 sec
3
75% 1RM
34 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

Cable Rope Hammer Curl

3×8+

concentration curl

Set
Intensity
Weight
Reps
Rest time
1
55% 1RM
14 lbs
8
60 sec
2
65% 1RM
16 lbs
8
60 sec
3
75% 1RM
19 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

concentration curl

3×8+

Workout 2

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec

bench press

1×5