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THE PUMP- CHEST AND BICEP WORKOUT
Full chest and bicep workout:
INCLINE BARBELL PRESS : 5 X 12-12-12-10-10
INCLINE ZOTTMAN CURLS: 5 X 12-12-12-10-10
75-90 SECS REST
FLAT DUMBBELL PRESS: 5 X 12-12-12-10-10
SEATED/STANDING BARBELL CURLS: 5 X 6 SEATED / 6 STANDING
60-75 SECS REST
INCLINE DUMBBELL FLY: 4 X 12-12-10-10
CURLS/ HAMMER CURLS / ACROSS BODY HAMMER CURLS: 4 X 5-5-5
60-75 SECS REST
HIGH CABLE FLY- 4 X 5-5-5
(5 slow- 5 normal-5 slow)
MID RANGE SINGLE CABLE CURL- 4 X 5-5-5 (5 slow- 5 normal-5 slow)
45-60 SECS REST
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To better target and more effectively train your chest, it’s important to understand how the muscles are put together. Here’s what you need to know about the muscles in your chest.Your pec major, which is your biggest chest muscle, actually has three sub-heads: the clavicular head, the sternal head, and the abdominal head. These heads are important to know because they can be specifically trained through particular movements.
The clavicular head is the upper part of your pectoralis major. It runs from your clavicle—your collarbone—down and across the top part of your chest. It attaches to your humerus, or upper arm. Most guys struggle to build the top portion of their chest, so we’ll pay special attention to this area.
Biceps means “two heads.” You have two heads to your biceps muscles: the short head, which originates at the front of your scapula and inserts at top of the radius (the forearm bone that ends near your thumb) and the long head, which also originates at the scapula but takes a longer route to insert on your radius.
The brachialis runs from the midpoint of your humerus, your upper-arm bone, to your ulna (the forearm bone that ends near your pinky finger). Because the brachialis does not insert on the radius, it does not help pronate or supinate your arm. The main role of the brachialis is to help flex the elbow joint.