Ultimate Chest & Arms Builder: Classic to Cable Power Routine

Gym | Single Workout | Intermediate: 5 exercises

This workout is designed to target the muscles in the chest and arms, using a mix of classic free weight movements and cable exercises for comprehensive development. The session begins with the Barbell Bench Press, a fundamental compound exercise that activates the pecs, triceps, and deltoids. Perform 5 sets with a descending rep scheme starting at 20 and working down to 10, allowing for both muscle endurance and increased intensity as you progress.

Following the bench press, move on to the Dumbbell Incline Fly for 5 sets, which isolates the chest and engages the shoulders. The angle of the incline bench will shift focus more towards the upper pectorals and help to build a balanced chest appearance. Afterward, the Dumbbell Pullover is performed for another 5 sets, targeting not only the chest but also the lats and serratus anterior, contributing to a fuller torso aesthetic and improved upper body strength.

The workout concludes with a superset composed of two cable exercises, which are crucial for keeping constant tension on the muscles. Perform the Cable Hammer Curl with a rope attachment for 5 sets to specifically hit the brachialis and brachioradialis muscles of the arms, enhancing bicep thickness and overall arm definition. Directly after each set of curls, without resting, switch to the Cable Pushdown with the rope attachment for another 5 sets, focusing on triceps development. This combination of pushing and pulling movements in a superset fashion will maximize blood flow and muscle fatigue, promoting hypertrophy and endurance.

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  • #Exercise / Sets
    1Barbell Bench Press5 sets • 20, 15, 12, 10 and 10 reps
    Barbell Bench Press
    2Dumbbell Incline Fly5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Incline Fly
    3Dumbbell Pullover5 sets • 20, 15, 12, 10 and 10 reps
    Dumbbell Pullover
    4:ACable Hammer Curl (with rope)5 sets • 20, 15, 12, 10 and 10 reps
    Cable Hammer Curl (with rope)
    5:ACable Pushdown (with rope attachment)5 sets • 20, 15, 12, 10 and 10 reps
    Cable Pushdown (with rope attachment)
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