<p style=”text-align: left;”>I had a little injury a few weeks ago …</p>
<p style=”text-align: left;”>this is my typical chest and biceps session:</p>
Warm up 10 min cyclette + light stretching
Warm up dumbbells shoulder and rotator cuff
Warm up bar bench Press *15 20 reps
30kg * 12 56kg *10 86kg *10 to failure
Decrease 76kg * 8-9 66kg * 10
Incline Dumbbell Press warm up 10kg * 15 16kg * 12 21kg * 8 27kg *10 to failure
Macchine fly mid Chest position 30kg *12. 45kg *10 to failure
Biceps: barbbell bar 10 kg warm up *15 20 Rep 24 kg *12 40kg * 8 to failure decrease 30kg * 10
One arm concentration curl
8kg * 12 reps 14 kg* 10 to failure
I use One set to failure similar to hit and some warm up sets…this is the method..thanks in advance matt
