Chest, Biceps, and Abs

Hey guys! So this is the workout i did yesterday to hit Chest, Biceps, and Abs. I know this workout won’t work for everybody, but i did some experimenting before i knew what workouts worked best for me. So i hope this works for some of you, and/or helps you realize what does and doesn’t work for you!

Chest Press

warm up set 1×10 /45

working set

  • 2×10 /55
  • 2×8 /65
  • 1×8 /75

Depending on what i’m doing that day which today was a lighter day, my weight varies. so my 1 rep max for bench is 100 pounds. So if I’m working up to my max i normally do one set and less reps.

Dumbbell Chest Press

3×10 /15

then i superset my dumbbell chest press with dumbbell flies

Dumbbell flies

3×10 /15

One Arm Dumbbell Chest Press

right arm 3×10 /15

left arm 3×10 /15

So the weight, reps, and sets all stayed the same because the weight for me was a medium difficulty. I knew i had two more exercises to get through so i didn’t want to push myself to failure.

Chest Flies

1×12 /30

1×12 /40

1×12 /45

last rep hold for 30 seconds on each set

Push Ups


And that’s all i did for my chest workout, and my workout isn’t the same everytime i do it. I change up the weight, rep, and sets depending on if it’s a heavy day, light day, or both.


Hammer Curls

1×10 /10

2×10 /15

Dumbbell Bicep Curls

2×10 /10

1×8 /15

Cable Curls

1×10 /30

1×10 /40

1×10 /50


my ab workouts vary on how I’m feeling that day actually. and i only do about 2-3 exercises when i do them. weightlifting requires lots of core strength so i always force myself to do them even if i’m tired (or starving).

Russian Twist

2×50 /10

Toe Touchers


toe touchers is when your opposite hand and foot touch when you lift up to crunch with you abdominals.

The End.


That was my work out for the day! I hope this helps anyone in need, thank you so much!



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