The chest and biceps are 2 muscle groups that many people, especially men, like to focus on. This programme is designed to target these areas and will help to improve the size and shape of the chest and upper arms. Aim to complete this workout once per week alongside your normal routine. Make sure you train the rest of your body through the week to maintain good posture and a balanced physique. You don’t want to end up with an impressive looking upper body with skinny legs or with a powerful chest but weak back as this could lead to a hunched posture.

Warm up:

Spend 5-10 minutes with some light cardio to raise your core temperature, upper body mobility exercises to prepare you for the session and stretching.

Flat barbell bench press: Begin with a weight that is comfortable for 12-15 reps and complete 2 sets of this to help warm the chest. Then pick a weight that is challenging for 8-10 reps and complete 3 sets with this. Once you can complete 3 sets of 10 with perfect technique and it feels comfortable then increase the weight.

Incline dumbbell chest press: Set your bench to a slight incline for this exercise. Perform 3 sets of 8-10 reps. Once you can complete 3 sets of 10 with perfect technique and it feels comfortable then increase the weight.

Flat bench dumbbell flyes: 3 sets of 10-12 reps.

Press ups: Aim to complete 3 sets of 20 reps of this exercise. When you can complete 3 sets of 20 reps with perfect technique then look at doing a more advanced variation such as feet on a step or hands on a bosu board etc.

Barbell bicep curls: Begin with a weight that is comfortable for 12-15 reps and complete 2 sets of this to help warm the arms. Then pick a weight that is challenging for 8-10 reps and complete 3 sets with this. Once you can complete 3 sets of 10 with perfect technique and it feels comfortable then increase the weight.

Seated dumbbell curls: Set your bench so the back support is one position down from being upright. Complete 3 sets of 8-10 reps per arm of alternating curls. To make the exercise more effective start with your palms facing in and then rotate your wrists as you curl the weights up.

Barbell 21’s: For this exercise start with 7 bottom half curls and then do 7 top half curls before finishing with 7 full curls. Aim to complete 2-3 sets.

At the end of the workout spend 5 minutes cooling down and stretching the upper body.