Full Body Workout for Pecs, Abs & Biceps

Full Body Workout for Pecs, Abs & Biceps

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Use dumbbells, barbells or both to build strong biceps and chest.

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Designing a full body workout for your pecs, abs and biceps will help you create a defined, balanced and toned upper body. The workouts are a blueprint for how to strengthen and build these areas; circuits and supersets can also be used to help you burn more calories. Combining these muscle groups into a full body workout allows you to save time at the gym.

Check Out These Pecs

Starting with your pecs, exercises such as the incline, decline and regular bench press work your entire chest. The bench press targets the central part of your chest, the incline targets the top portion, while the decline focuses on the lower pec area. All bench variations also work the shoulders and triceps. If you do not have access to a bench, the pec deck fly machine effectively targets the entire chest area.

Bigger Biceps

Your biceps are comprised of the brachialis, biceps brachii long head, and biceps brachii short head. Dumbbell curls are effective exercises to target all three parts of the biceps. Using a neutral grip such as in hammer curls targets the top of the forearms, and an underhand grip works the entire biceps. In order to target both parts of the biceps brachii, start with a neutral grip and while bringing the dumbbell up switch to an underhand grip; this is sometimes referred to as a Z curl. If dumbbells are not available, barbell curls effectively act as a replacement. Using a narrow grip focuses on the long head of the biceps, while a wide grip targets the short head.

Building a Six Pack

Your abs consist of your rectus abdominis, transversus abdominis as well as your external and internal obliques. Creating an abdominal workout that works the entire ab group is essential in developing a six pack. Crunches target the rectus abdominis -- in order to work the obliques rotate your body and alternate from side to side. Reverse crunches target the lower abs; when performing reverse crunches be sure to lift your hips and not your legs.

Putting it Together

When working your chest, biceps and abs, try various training techniques. For example, performing a circuit entails one set of each exercise right after another. For example, start with the bench press, then move to the incline, followed by a set of the decline press, and so on until you have completed one full set which includes your abdominal exercises. After you have rested, complete one or two more sets. Another technique involves the use of supersets -- you perform one exercise such as the bench press then move to biceps curls.

Both techniques allow you to rest your muscles while still working out. If you are new to resistance training, start with one to three sets and aim for eight to 10 repetitions. Be sure to rest when needed and drink plenty of water. Also, start with a five-minute warmup to prepare your muscles for more intense physical activity.