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Chest and Biceps Training by Justin St Paul

 

Was haben wir alle gemeinsam?
Wir lieben Fitness – wir lieben Kraftsport – das Gefühl, wenn die Muskeln brennen und man doch noch eine letzte Wiederholung macht – die Motivation immer ans Limit zu gehen und alles zu geben – den Blick in den Spiegel, den Fortschritt betrachtend. Wir sind die GAINSSOCIETY.
Wie in der Trainingsserie All In gibt Justin St Paul 100% und Johannes Luckas zeigt, wie man noch weiter gehen kann.

CHEST AND BICEPS TRAINING BY JUSTIN ST PAUL & JOHANNES LUCKAS

A strong chest for leaning on – every woman wishes it. So go to the gym and work out!

Today on our trainingplan we make chest and biceps excercises. For this we prepared strength and isolated excercises in this program. With this combination we push every muscle to their limits – you will feel the pump and the burning and that is what we love to feel…

Bank pressing shall not be forgettet but because of the fact that we use super sets (with 10 - 12 Repeats) we will never be able to press the maximal weight. This is not a problem, we are training our muscles not our ego.

Less weight + relative high volume + clean technic = best results (of course everybody is individual and likes other methods but this way it works for Justin and Johannes)


Excercise Overview

  • Incline dumbbell press
    3 Sets 10-12 Repeats
     
  • Cable crossover
    3 Supersets 10-12 Repeats
    Bench press
    3 Supersets 10-12 Repeats
     
  • Pullover
    2 Sets 12-15 Repeats
     
  • Overhead cable curls /
    3 Supersets 10-12 Repeats
    Ez bar curls
    3 Supersets / 10-12 Repeats
     
  • Hammer curls
    3 Sets / 10-12 Repeats

Tag 1
BRUST/BIZEPS
GO
Tag 2
SCHULTER/TRIZEPS
GO
Tag 3
Ruhetag
 
Tag 4
BEINE
GO
Tag 5
RÜCKEN
GO
Tag 6
Ruhetag
 
Tag 7
Ruhetag
 
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