Muscle Up Your Chest & Biceps

Add thickness to your chest and to your biceps by using IFBB Elite's Athlete Gareb Navas's split for a wider chest and massive biceps!

There are many effective ways to train for a thick, striated chest and sleeve-splitting arm development. But there's only one program that Arnold Classic European champion, Gareb uses to build his dominating chest and biceps.

Outlined here for you is Gareb's very own routine to build freaky muscle for a full, striated chest and skin-stretching arms as fast as possible!

CHEST WORKOUT

SUPERSET 1

• Flat bench barbell press - 4 sets (low to heavy weight)
  
• Reps: 15,12,10 6
  
• With incline dumbbell flyes - 4 sets (moderate weight)
  
• Reps: 15,15,10,10
  

SUPERSET 2

• Incline bench dumbbell press - 4 sets (moderate to heavy weight)
  
• Reps: 12,12,8,8
  
• With flat bench dummbell flys 4 sets (moderate weight)
  
• Reps: 15,12,10,10
  

WORKOUT 3

• Flat bench dumbbell pullovers - 4 sets (moderate to heavy weight)
  
• Reps: 12,12,10,10
  

WORKOUT 4

• High cable chest flyes - 3 sets (moderate weight)
  
• Reps: 15,15,12,12
  

WORKOUT 5

• Dips for chest - 3 sets
  
• Reps: 15,15,12,12
  

BICEPS WORKOUT

WORKOUT 1

Incline seated dumbbell curls - 4 sets (low to high weight)

Reps: 15,12,10,6

WORKOUT 2

Stand up barbell curls - 4 sets (heavy weight)

Reps: 10,10,8,8

WORKOUT 3

Preacher curls - 3 sets (moderate weight)
Reps: 15,15,12

WORKOUT 4

Hammer dumbbell curls - 4 sets (moderate weight)
Reps: 20,20,20,20

SUPPLEMENTATION

Gareb is currently using LA Whey protein during the day and post training as it supplies his body with over 49g of top quality protein. He has also recently started using Norateen Gold to compliment his workouts as well as helping him boost his strength and muscle size and is already seeing phenomenal results.

Gareb is still young and has a massive journey ahead of him, he will no doubt be a force to be reckoned with in any competition he enters, Watch this space!