Big Ron’s INTENSE Chest and Bicep Workout
|PLATE LOADED FLAT PRESS||PEC DECK||PLATE LOADED DECLINE PRESS|
|3x for warmup, then 2x 8-10 reps||
1x warmup, then 1x Rest-Pause Set (3 fails with the same weight)**
|1x warmup, then 1x drop set*|
STANDING CABLE CURLS
REVERSE GRIP CABLE CURLS
|3x warmup, then 1x Rest-Pause Set (3 fails with the same weight)**||1x warmup, then 2x 15-20||1x Drop Set|
**20-30 seconds rest between rest-pause attempts.
All the working sets, drop sets, and rest pause sets listed, are taken to failure.
Ron's Tip: You want to use the warmup sets to get a good feel for the movement, and pump in the muscle. Making sure you're ready for the main working sets.
Big Ron’s INTENSE chest and bicep workout is the perfect hit & quit routine to get your lift time in! No time for lots of controlled reps? No problem, just repeatedly go until failure with some rest-pause sets.