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Chest & Biceps Day Workout Plan

By Myworkouts

Experience
Beginner (1-2 years)
Time
61 minutes/day
Good for
Bodybuilding, Build Muscle, Gain Strength
Equipment
2 x Dumbbell, Barbell, EZ Bar, Flat Bench, Incline Bench
Statistics
Average Cardio Intensity
20%
Average Exertion
60%
Description

Working out Chest and Biceps on the same day may seem odd to some of you. The more traditional school of thought is to do Bis/Tris and Chest/Back. I used to subscribe to that theory too.

The idea behind doing Chest/Bis together and Back/Tris together is that you use your Biceps as a secondary muscle for Back day, and Triceps as secondary on Chest day. By splitting them up, you are about to get more out of each muscle group. For example, if you do Chest with Tris, you will be fatigued before you should be on your Tri exercises because you used them while doing bench presses first.

People will argue any number of ways is “right.” Bottom line: Don’t be afraid to experiment and figure out what YOU like best.

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Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 5 reps, (rest 60s)
Show Alternative Exercises
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Seated Dumbbell Biceps Curl demonstrationPlay Seated Dumbbell Biceps Curl demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
Alternating Incline Dumbbell Biceps Curl demonstrationPlay Alternating Incline Dumbbell Biceps Curl demonstration
4 sets, 8 reps, (rest 60s)
Show Alternative Exercises
EZ-Bar Curl demonstrationPlay EZ-Bar Curl demonstration
3 sets, 8 reps, (rest 60s)
Show Alternative Exercises

Date Created: 8/19/2021, UTC


Last Updated: 9/10/2021, UTC

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