Monday Chest and Biceps Workout: Preparing for the Week Ahead

Starting the week with a focused chest and biceps session can set a positive tone for your entire training schedule. This classic pairing allows you to maximize upper body development while managing recovery effectively.

While Monday is traditionally chest day for many lifters, being flexible with your schedule is sometimes necessary. As mentioned in our training notes, occasionally work commitments might require adjusting your routine – perhaps shifting shoulders to Tuesday before other commitments.

A well-structured chest and biceps workout typically includes compound movements like bench press variations to target the pectoral muscles, followed by isolation exercises for the biceps. This combination allows you to dedicate sufficient energy to the larger muscle group before finishing with the smaller one.

For optimal results, consider incorporating the following into your chest and biceps session:

• Flat, incline, and decline pressing movements
• Chest flyes for isolation
• Barbell and dumbbell curls for biceps
• Cable or machine finishing movements

Remember that proper planning around other commitments, like upcoming events or additional training sessions, is essential for consistent progress in your strength journey.