biceps n chest
how to make bigger biceps and chest
Chest: BENCH PRESS 3 SETS 4-6 REPS; INCLINE PRESS 3 SETS 7-9 REPS; INCLINE FLYE 3 SETS 10-12 REPS; BODYWEIGHT DIPS 3 SETS MAX REPS. Biceps: BB CURL 3 SETS 4-6 REPS; PREACHER CURL 3 SETS 7-9 REPS; STANDING ALTERNATING DB HAMMER CURL 2 SETS 10-12 REPS. You can train them together 2 times per week with 2 days rest in between. Warm-up properly before hitting you all-out sets above.
