Chest and Bicep Workout

6 exercisesAbout 45 minIntermediate

Warm-up, about 5 minSee moves

• Spot jog45 seconds
• Jumping jacks30 seconds
• Arm circles10 each way
• Shoulder circles10 reps
• Cat-cow8 slow reps
• Light practice set of Barbell Bench Press1 to 2 sets

1. 1

   Barbell Bench Press

   3 × 6 to 10 repsChest

   How to do it

   1. Lie on the bench with your eyes under the bar and your feet flat on the floor.
   2. Hold the bar a little wider than your shoulders and squeeze your shoulder blades together.
   3. Lower the bar slowly to the middle of your chest.
   4. Press it back up until your arms are almost straight.
   5. Start light, and use a spotter or the safety bars.
2. 2

   Dumbbell Incline Bench Press

   3 × 8 to 12 repsChest

   How to do it

   1. Set an incline bench to 30-45 degrees, sit back with dumbbells at shoulder height, elbows bent and slightly forward.
   2. Press dumbbells upward and slightly inward until arms nearly lock out.
   3. Keep chest up and shoulders packed into the bench throughout the movement.
   4. Lower dumbbells under control to chest level, maintaining a stable incline position.
3. 3

   Cable Standing Crossover

   3 × 8 to 12 repsChest

   How to do it

   1. Stand between cable stations with feet shoulder-width apart, cables set at upper chest height.
   2. Grab handles with arms slightly bent, shoulders retracted, core braced.
   3. Pull both cables across your body in a controlled arc, bringing handles together at chest level.
   4. Pause briefly at the center with chest squeezed.
   5. Return to start position with steady control, maintaining slight arm bend throughout.
4. 4

   Barbell Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Stand upright with feet shoulder-width apart, barbell at arm's length with palms facing forward.
   2. Keep elbows pinned to your sides throughout the movement.
   3. Curl the bar upward by bending at the elbows until the barbell reaches chest height.
   4. Pause briefly at the top with biceps fully contracted.
   5. Lower the barbell with control back to the starting position without locking elbows.
5. 5

   Dumbbell Hammer Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Stand upright with dumbbells at sides, palms facing inward.
   2. Keep elbows fixed at your sides throughout the movement.
   3. Curl dumbbells up by bending elbows, maintaining neutral grip.
   4. Raise until forearms approach shoulder height.
   5. Lower with control back to full arm extension.
6. 6

   Barbell Preacher Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Sit at the preacher bench with chest against the pad, feet anchored to the floor.
   2. Grip the barbell slightly wider than shoulder-width with arms extended on the pad.
   3. Curl the bar upward, keeping elbows planted on the pad throughout the movement.
   4. Pause briefly at the top when forearms are near vertical.
   5. Lower the barbell under control until arms are nearly straight, stopping just short of lockout.

Cool-down, about 3 minSee moves

• Easy walk1 minute
• Chest stretch30 seconds
• Triceps stretch30 seconds each side
• Child's pose30 seconds

6 exercisesAbout 40 minIntermediate

Warm-up, about 5 minSee moves

• Spot jog45 seconds
• Jumping jacks30 seconds
• Arm circles10 each way
• Shoulder circles10 reps
• Cat-cow8 slow reps
• Light practice set of Dumbbell Bench Press1 to 2 sets

1. 1

   Dumbbell Bench Press

   3 × 8 to 12 repsChest

   How to do it

   1. Lie on your back on a flat bench, feet flat on the floor, a dumbbell in each hand by your chest.
   2. Squeeze your shoulder blades together and keep them on the bench.
   3. Press the dumbbells up until your arms are almost straight.
   4. Lower them slowly back to the sides of your chest.
2. 2

   Dumbbell Incline Bench Press

   3 × 8 to 12 repsChest

   How to do it

   1. Set an incline bench to 30-45 degrees, sit back with dumbbells at shoulder height, elbows bent and slightly forward.
   2. Press dumbbells upward and slightly inward until arms nearly lock out.
   3. Keep chest up and shoulders packed into the bench throughout the movement.
   4. Lower dumbbells under control to chest level, maintaining a stable incline position.
3. 3

   Dumbbell Fly

   3 × 10 to 15 repsChest

   How to do it

   1. Lie back on a flat bench, feet planted on the floor or bench.
   2. Hold dumbbells at chest height with arms slightly bent, palms facing each other.
   3. Press dumbbells upward until arms are nearly straight, maintaining the slight elbow bend.
   4. Lower dumbbells in a wide arc, stretching chest as arms open to shoulder width.
   5. Return to start by reversing the arc, driving dumbbells together over chest.
   6. Keep elbows fixed in a bent position throughout the entire movement.
4. 4

   Dumbbell Biceps Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Stand tall with a dumbbell in each hand, arms straight, palms facing forward.
   2. Keep your elbows by your sides and curl the dumbbells up toward your shoulders.
   3. Pause at the top, then lower slowly until your arms are straight.
   4. Do not swing your body to lift the weight. If you have to, go lighter.
5. 5

   Dumbbell Hammer Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Stand upright with dumbbells at sides, palms facing inward.
   2. Keep elbows fixed at your sides throughout the movement.
   3. Curl dumbbells up by bending elbows, maintaining neutral grip.
   4. Raise until forearms approach shoulder height.
   5. Lower with control back to full arm extension.
6. 6

   Dumbbell Incline Biceps Curl

   3 × 10 to 15 repsBiceps

   How to do it

   1. Sit on an incline bench set to 45 degrees, back fully supported, feet flat on floor.
   2. Hold a dumbbell in each hand with arms extended down at sides, palms facing forward.
   3. Curl the dumbbells up by bending your elbows, keeping upper arms stationary against the bench.
   4. Lift until forearms near vertical and biceps fully contracted.
   5. Lower under control to full elbow extension without locking out.

Cool-down, about 3 minSee moves

• Easy walk1 minute
• Chest stretch30 seconds
• Triceps stretch30 seconds each side
• Child's pose30 seconds