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Bench Press and Biceps Dumbbell Curl Training was on my training schedule today. Check here the complete and details of the chest exercise and workout for biceps short by highly intensive training.

Today I’ve performed very intense training. The exercise plan is:

  • Strongman HIIT Treadmill 15-minutes training
  • 4 supersets of Bench press and Biceps dumbbell curls
  • 4 supersets of Abs on Pull up Bar with Vertical Jump Plyometrics

Mr. Strongman HIIT Treadmill 15-minute Training

Lately I usually start my training with a good warm-up 15-minutes running on treadmill. I called it HIIT or High-Intensity Interval because of changing intense periods with lower pace running periods.

  • 400 meters warm up on 10 kmph
  • 400 meters on 12 kmph
  • 200 meters on 8 kmph
  • 400 meters on 12 kmph
  • 200 meters on 8 kmph
  • 400 meters on 12 kmph
  • 200 meters on 8 kmph
  • 400 meters on 12 kmph
  • 1 min Cool down

After changing of these high pace intervals (400 meters on speed of 12 km per hour) with lower pace intervals (200 meters on speed of 8 km per hour), I was more than warm.

Supersets of Bench Press with Biceps Dumbbell Curl Training

After treadmill, I went straight to the bench press dumbbell and started with the second part of my today’s workout.

  • 15 reps of Bench press with 60 kg dumbbell weight
  • 15 reps of Biceps Dumbbell Curl with 35 kg
  • 1 min of rest
  • 15 reps of Bench press with 80 kg dumbbell weight
  • 15 reps of Biceps Dumbbell Curl with 35 kg
  • 1 min of rest
  • 15 reps of Bench press with 80 kg dumbbell weight
  • 15 reps of Biceps Dumbbell Curl with 35 kg
  • 1 min of rest
  • 15 reps of Bench press with 80 kg dumbbell weight
  • 15 reps of Biceps Dumbbell Curl with 35 kg
  • 1 min of rest

So, as you see, I have performed 4 supersets of Bench Press with Biceps Dumbbell Curl Training. Between the bench press and biceps curls the pause is only going from one bar to another. Between supersets the rest is about 1 minute.

Exercises for bigger muscles are more demanding and more complex. In this case, Bench press is more demanding, so it is followed by biceps curls.

Supersets of Abs on Pull up Bar with Vertical Jump Plyometrics

The third and last part of the training was Abs on Pull up Bar with Vertical Jump Plyometrics.

  • 15 reps of Abs on pull up bar
  • 10 vertical jumps on 70cm box
  • 1 min of pause
  • 15 reps of Abs on pull up bar
  • 10 vertical jumps on 70cm box
  • 1 min of pause
  • 15 reps of Abs on pull up bar
  • 10 vertical jumps on 70cm box
  • 1 min of pause
  • 15 reps of Abs on pull up bar
  • 10 vertical jumps on 70cm box
  • 1 min of pause

After 4 supersets of abs and jumps, I am completely exhausted and wet.  This is very intensive 45-minutes very effective training. I have used abs on pull up bar before vertical jump plyometrics, because jumps are very demanding so I don’t have enough air after quick and explosive jumps.

Foam Rollers and Stretching for Cool Down

For end, maybe the most important part of the training is stretching. Using of foam roller on legs and backs with stretching of legs.

After Bench Press with Biceps Dumbbell Curl Training and Abs on Pull up Bar with Vertical Jump Plyometrics training I am hardly walking to my job.

Comments   

#3 Anneliese 2018-02-19 13:27
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#2 Marc Strongman 2017-08-10 08:45
Dips (without and with additional weight) are even better exercise for the chest. Use them regularly together with bench press.
First use only your weight, after you can put additional weights.
#1 Marc Strongman 2017-08-10 08:41
Using foam rollers is a great and I use them on the end of every workout.

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