Bodybuilding Muscles| How to Train and Build Massive Chest (Pecs)| Arms - Huge Biceps and Big Triceps

I have had the most wonderful day. I had no clients to see so decided to catch up on all the recorded Rugby games that I have not watched. That really inspired me to train properly this evening. I felt a little flat going into the gym so worked out very slow but with full focus. I made each rep count. I did find, working slowly, I could not lift the same amount of weight as I normally do. I think that tells you something. When you are not rushing, and you let the muscle lift the weight, it is better for you.

Bodybuilding Massive Muscles| How to Train and Build Big Chest|Pecs (Pectorals) Straight Bar Bench Press| Superset reducing weights to failure| Flys

15reps  (warm-up) 40kgs
12 reps   50 kgs  
10 reps   55kgs   
8  reps   60 kgs   
6  reps   62.5kgs  
12 reps   55 kgs   
12 reps  each (Superset) reducing weights to failure.

It was a great training and I could feel that my pecs got a good workout. 

Bodybuilding Massive Muscles| How to Train and Build Huge Triceps with Tricep Pushdowns|

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
8  reps   35 kgs   
6  reps   40 kgs  
12 reps   35 kgs   
Reducing weights to failure.
   
My triceps were worked to absolute failure - the last set I did was when I was reducing weight  was with 15kgs, and I could hardly push down the 9th rep.

Bodybuilding Massive Muscles| How to Train and Build Big Biceps with Z Bar Curls

12 reps (warm-up) 20 kgs   
10 reps   30 kgs   
 8 reps   40 kgs   
 12reps   12.5 kgs Dumbbell hammer curls 12 reps
12 reps   35 kgs dumbbell hammer curls 12 reps
Reducing weight to failure.   

You will see I did something different tonight, and supersetted with hammer curls by finishing the Z bar, and then no rest on to the hammer curls for 12 reps. My arms felt like jelly and were going to burst. A great workout.

Aerobics.

I did a slow but focused 30 minute ride on the bike. It was a great way to finish off the training.