Need a good work out plan to build muscle in chest and biceps.?

  • Thread starter Thread starter youandme
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youandme

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i work out two muscles everyother day. got a good plan. just need a good plan for chest and biceps. Not to intense because i work both muscles out same day.
 
I wouldn't just focus on chest and biceps alone... it will get you out of proportion... and it's the appearance of an amateur weight-lifter (big arms and chest, skinny legs and back/shoulders)

Chest is one of the largest and needs to be hit from a variety of angles...
Incline, flat, and decline, as well as cable crossover or dips

I'd say

4 sets of 10-12 Bench press
5 sets of 10-12 Incline bench
4 sets of 10-12 decline bench
Superset the next 2: no rest in between
2 sets 10-12 of cable crossovers
2 sets 10-12 of dips

...and then do arms basically any bicep curls with dumbbells will do
 
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