Below is an example of chest routine based on a four day split, I follow it up with about 3-4 sets of

biceps exercises. Each set is to failure and the whole workout should take no longer than 30-40
minutes.

Dumbbell presses: 2 sets x 6-8 reps

Dips: 2 sets x 6-8 reps
Incline presses: 1 sets x 6-8 reps
Dumbbell flies: 1 sets x 6-8 reps

Beginner

Wide-grip Chins x sets of 15-20 reps (using the pick a number method�see "chins" under
exercises)
*Bent over rows 3 sets of 10-15
*Deadlifts 3 sets of 8-12

Intermediate :

If you lack width:

Wide-grip chins x sets of 30-40

Lat Pulldowns 3-4 sets of 15-25
*Bent over rows 4-5 sets of 15-8
*Deadlifts 4-6 sets of 12-6

If you lack thickness:

Wide-grip Chins x sets of 30-40

*T-bar rows 3-4 sets of 15-8
*Bent over rows 3-5 sets of 15-8
*Deadlifts 4-6 sets of 12-6

If you are proportioned:

Using the 66/33

Switch your workouts between the width routine and thickness routine.

Using the 50/50

Wide-grip chins x sets of 30-40

Lat Pulldowns 1-2 sets of 15-25
*Bent over rows 4 sets of 15-8
*T-bar rows 1-2 sets of 15-8
*Deadlifts 4-6 sets of 12-6

For strength:

2.
Bicep

Bicep Routine #1

• Barbell Curls - 3 Sets x 6-12 Reps

• Hammer Curls - 3 Sets x 6-12 Reps
• Arnold Curls - 3 Sets x 6-12 Reps