Make Bigger, Stronger, Better
Chest and Biceps Workout Plan :If you want a workout that grows a bigger chest and stronger arms fast, this is one of the best combos. These two muscles groups don t hurt each other either, chest pushes and biceps pulls. So you can go all in on both of these in the same workout and get a huge pump.
Why Should You Workout Chest and Biceps Together?
Most people work chest with triceps, but there are a few reasons why chest and biceps can be a good pair:
1. No Crossed Wires and No Soreness
Chest works triceps and not biceps, so your biceps stay fresh for the second half of your workout.
2. Well-Rounded Upper-Body Workouts
This hits both of the big look muscles:
Chest makes your upper body thicker
Biceps makes your arms bigger and peak
3. Nice Pump and Looks
You get a full upper-body pump that makes your muscles work harder and send good signals for growth.
4. Better Rest Between Workouts
Working opposite muscles helps avoid overtraining the push muscles (chest and triceps) on the same day.
The Muscles You Will Work Out in This Chest and Biceps Workout Plan
Chest (Pectoralis Major & Minor)
Upper chest
Mid chest
Lower chest
Biceps (Biceps Brachii + Brachialis)
Long head (outer bicep: the peak)
Short head (inner bicep: the width)
Brachialis (the thickness)
Together, these muscles help you make a strong, tough upper body.
Your Warm-Up (5 Minutes)
Before your workout, get your muscles warm so you don t get hurt.
Arm circles 20 seconds
Push-ups 10 reps
Light band chest fly 10 reps
Light curls 10 reps
Shoulder circles 20 seconds
Now you’re ready to start your main workout.
Chest Workout (Get Strong + Big)
1. Barbell Bench Press 4×8
This is the king of all chest work.
Feet flat on the ground
Grip wider than your shoulders
Slow on the way down
Fast on the way up
Why it s great: Builds mass in the whole chest and makes you stronger.
2. Incline Dumbbell Press 4×10
Works your upper chest best, giving your chest that lifted full look.
30 45 degree angle on the bench
Bring dumbbells down wide
Press upward with control
It s great for size on your upper chest.
3. Chest Dips 3×10
Leans your body forward to hit your lower chest.
If dips are too hard, use a band or do bench dips.
It makes your lower chest look better and gives you a deeper inner chest.
4. Cable or Band Chest Fly 3×12
Isolates the inner part of your chest and makes your whole chest look better.
Pro Tips:
Have a small bend in your elbows
Squeeze your chest in the middle
Go slow on the way out
5. Push-Ups to burn out 2× your max
Do as many as you can in each set.
This gets your blood flowing and makes your chest muscles super hard and full of juice.
Your Biceps Workout (Get Strong + Peak)
Your biceps are still fresh from working chest, so now you can push them even harder.
1. Barbell Bicep Curl 4×10
The classic mass builder.
Keep your elbows stuck to your sides
No swinging
Squeeze as hard as you can
Why it works: Works your whole biceps and makes your arms thicker.
2. Dumbbell Hammer Curl 3×12
Works the brachialis muscle, this muscle pushes up your bicep to give you the best peak.
Tips for form:
Neutral grip (thumbs up)
Lower slow
3. Incline Dumbbell Curl 3×10
One of the best ways to stretch and lengthen your muscles fibers.
Why it s good:
Builds your biceps in the best way
Lets you stretch your muscles deep
Makes you biceps round and full.
4. Preacher Curl or Band Preacher Curl 3×12
This will keep you from swinging or using momentum to lift the weights, it forces your biceps to do all the work.
Pro tip: Build your inner bicep and make your arms wider.
5. Concentration curl 2×12
This is one of the best curl exercises for making your peak bigger.
Tip: Squeeze the top of each curl to get a strong mind muscle link.
Your Total Chest and Biceps Workout Plan
Here is a simple schedule that s good for beginners and intermediates to follow each week.
Day 1 Chest and Biceps (Main Workout)
Barbell Bench Press
Incline Dumbbell Press
Chest Dips
Cable or Band Fly
Push-up Burn Out
Barbell Bicep Curl
Hammer Curl
Incline Dumbbell Curl
Preacher Curl
Concentration Curl
Day 3 Chest and Biceps
(Change Up for Growth)
Dumbbell Bench Press 4×10
Incline Barbell Press 4×8
Machine or Band Fly 3×12
Chest Dips 3×10
Reverse-Grip Curls 3×12
Hammer Curls 3×12
Spider Curls 3×10
Day 5 Light Pump Day
Push-Ups 3×15
Band Chest Fly 3×15
Alternating Curls 3×15
Cable or Band Curls 3×15
This makes sure you stay strong, big and shapely.
Some Tips to Get the Best Results Out of this Workout
1. Form Always Comes First
Good form makes your muscles work the way they are supposed to and keeps you safe.
2. Progressive Overload Always
Add weight or add more reps or do more intensity each week so you grow.
3. Take Your Time on Reps
Going slow can build your muscles better than fast reps.
4. Eat Your Protein
Your body needs fuel to get bigger. Eat about 1.2 1.8g protein for each kg you weight.
5. Drink Plenty of Water
Muscles work best when you are not dehydrated.
6. Rest and Relax
Muscles grow when you rest, not when you work out.
What will you see happen in 4 6 weeks if you do this workout all the time?
You will get:
A bigger chest
A better shaped upper chest
More push power
Bigger and better biceps
Better symmetry on your arms and chest
A nice pump and hard muscles.
Final Thoughts
A good Chest and Biceps Workout does two things in one session: it makes your upper body stronger and bigger and it makes your arms bigger and more rounded at the same time. So no matter where you workout or what you have to work with, this plan gives you all you need to grow a broad, thick chest and the coolest, most eye catching biceps you can make.
