Chest n biceps!

[Joker111086]

Ok so i want to target some of my weaker points in my chest and biceps.

I really want to get my lower biceps bigger, and wider what should i do for that???

And for my chest i want to get the inner and lower chest more rounded what are some exercises that target that??

[xlxBigSexyxlx]

What does your current chest and biceps routines look like?

[Joker111086]

I normally do a mixture of stuff but currently

Decline bench x 4 sets 3 sets regular then strip half the weight and superset that till failure
Incline Dumbell Press x 4 sets same as above
Upward Cable Cross x4 sets same as above
Flatbench Dumbell Flys x4 sets same as above

Biceps
Prech curls x4 sets after 3rd set strip half the weight then super set it till failure
Hammer Curls x4 sets same as above
Standing set of 21 7-7-7. 7 lower then 7 upper then 7 full curls x 3 sets
Rope Curls x4 sets same as above super set (use tricep rope for curls then pull outward when get to the top)

then i do maybe like one more random thing if they dont feel tired enough

[xlxBigSexyxlx]

Dips, a narrower grip(shoulder widthish) decline press, Incline press, and incline flies


do chin ups(palms facing you) for biceps, standing olympic bar curl, db incline curl, and some preachers here and there

Also, I love doing drop sets for biceps

[Joker111086]

drop set = ?

[*RAGE*]

Dips, a narrower grip(shoulder widthish) decline press, Incline press, and incline flies


do chin ups(palms facing you) for biceps, standing olympic bar curl, db incline curl, and some preachers here and there

Also, I love doing drop sets for biceps

good information bro.....

[Gaspari1255]

Ok so i want to target some of my weaker points in my chest and biceps.

I really want to get my lower biceps bigger, and wider what should i do for that???

And for my chest i want to get the inner and lower chest more rounded what are some exercises that target that??

You may want to hit your Incline first, then flat. Gave me a lot better results.

[Joker111086]

good call ******, i usually dont do flat bench all that much anymore but the past 2 weeks i have. 2morrow im gonna do flat free wight press but ill do incline press first!

[xlxBigSexyxlx]

drop set = ?

For example, I want to do a drop set of incline curls with 50, 35, 25 pound dumbbells.

I would do as many reps as I could, with proper form, till failure. Then immediately have the 35s on hand, and bust out however many reps, then switch to 25 pound db.

[Joker111086]

ooo ok yea i like those 2 lol

[RangersLTW]

Incline X4
Flat X3
Decline X3
Incline Flies X3
Cable X3

Straight Bar Curls X4
Bent Bar X3
Hammer X3
Concentration X3