Guaranteed Gains - Upper 1 - CHEST / TRAPS / BICEPS

Goal: Muscle Gain Level: Intermediate Primary: Chest Lower Abdominals Obliques Equipment: Machine Barbell Bench Dumbbell Downloadable Resources: Routine Exercises Calendar

Routine Description

Ready to push your limits and build muscle!? Guaranteed Gains “Upper 1” was designed to target your Chest, Traps & Biceps and it will require your absolute focus from start to finish! Also, pay close attention to the reps. As they DECREASE per set, that means you should be adding weight! Even if it’s just 5lbs on the bench press, that is still overloading so make sure to really push yourself! Oh, and one more thing. As soon as you complete the workout, you have the OPTION to also train your Forearms. So if you feel like your grip or forearms in general are lagging in terms of growth, hit this superset as hard as you can until it feels like your arms are going to BURST! Now, Let’s Get STAHHHTED!

This Routine Requires:

Bench
Barbell
Machine
Dumbbells

List Of Exercises:

EXERCISE SETS REPS* REST

Modified Bench Press** 8 10, 8, 8, 8, 6, 6, 6, 4 2 min.

Power Shrug 5 5 90 sec.

Barbell Biceps Curl 4 8, 8, 6, 6 60 sec.

SUPERSET

Cable Fly 4 8

Face Pull 4 8 90 sec.

Incline Dumbbell Curl 4 10 60 sec.

Optional (Forearms)

SUPERSET

Wrist Extension 4 12

Wrist Curl 4 12 60 sec.

* Every time you see a drop in repetitions in a given exercise, it means you have to INCREASE the weight a bit in order to approach failure towards the end of the set.

** The Modified Bench Press is essentially a 20% Incline Bench setting. You can watch THIS video to get a better sense of how it works and how you should set it up.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! You CANNOT out-train a bad diet.