Last Rep Standing Chest and Arms Strength Workout :build Huge Chest and Arms
More reps =Bigger and Stronger Muscles
That's what you need to put in your head during the workout ,don't worry about the weight ,
what you gonna do is ,to put on some weight do as many reps as you can ,then jump to the next set with a heavier weight and do as many reps as you can ,
the trick here is to exhaust the muscle , if you start to lose your form or start to feel other muscles that your not supposed to hit ,or feel a pain in the joints STOP! ,lower the weights or take a break
That been said let's do the real workout
1-Warm up (30 seconds)
-Arm crossover
-Arm circles
-Front reach +chest stretch
-Side bend
-Shoulder rotation
-Walkdown
-Jumping jacks
-Fly jacks
2-The Strength routine (4-5 sets ,as many reps as you can)
We're doing 3 groups of 3 exercises each.with an ABC format each group ,4 to 5 sets ,as many reps as you can
Start with a light weight the first set then go heavier;
Group 1 (4 to 5 sets):
A-Decline dumbbells chest press
B-Overhead triceps extension
C-Biceps curls
Note:Max the weight the 3rd set then the fourth and fifth sets ,lower it .
Group 2 (4 to 5 sets):
A-Dumbbells Bench press
B-Triceps kickbacks
C-Hammer curls
Group 3 (2 to 3 sets)(Burnout):
A-Weighted chest dips
B-Triceps Dips (op:use a chair)
C-Push ups
3-Cool down (Free form)
-Arm cross stretch
-Triceps stretch
-Chest stretch (use a wall)
-Forearm stretch
-Shoulder stretch
That's it guys ,good job done! ,hope you liked this routine ,push yourself to the limit and always do more to get a bigger and stronger upper body ,don't forget to drink lots of water and eat healthy (i ate a whole pizza lol),see you next time ,peace .
