Printable Chest & Bicep Workout

45 Min Chest & Biceps Training

1) Flat Chest Press 2) Donkey Calve Raises-Heels Inward 3) Straight-bar Bicep Curls

Flat Chest Press: 3-3-3

Super-Set>>

Donkey Calve Raises [Heels In]: 15-12-10 (drop-down each setà10reps)

Super-Set>>

Straight-bar Bicep Curls: 15-12-10

1) “Negatives” 2) Flat Chest Press 3) Incline Bicep Curls—Inside Head 4) Donkey Calve Raises-Toes Inward

“Negatives”: 8-8-8

Super-Set>>

Flat Chest Press: 10-10-10

Super-Set>>

Incline Bicep Curls—Inside Head: 15-15-15

Super-Set>>

Donkey Calve Raises [Toes In]: 15-12-10 (drop-down each setà10reps)

For Chest and Bicep workout videos, goto youtube: http://www.youtube.com/watch?v=xpdQM8efmX4