Pyramid drop set Chest and biceps workout (warning: not for the weak of heart)
here is the workout i promised to post from last friday. I am still sore from this workout so i hope you guys enjoy this
warm up- cable seated fly 15×4 super set cable curls 20×4
- flat bench press 10,8,6,6 ,4(add more weight with each set use the 25lbs plates) last set drop 3 times down for 6,10,12reps super set each set with Barbell curls 10×4
- Incline bench press 10,8,6,6 ,4(add more weight with each set use the 25lbs plates) last set drop 3 times down for 4,6,10,12 super set each set with dumbbell curls 8×4
- Decline DB press 10×3 drop 15 on the last set super set Preacher curls 12,10,8 drop 20
- Incline heavy fly 8,10,15 decreasing the weight with each set super set spider man curls 15reps x3
- machine hammer grip press drop set 8,10,15reps for each drop super set pack deck fly 15×4 super set single handed rope hammer curls to the chest 15repsx3
