Chest & Bicep Training with IFBB Pro MIKE FRANCOIS

Just in case you’re new to our sport, Mike is a former National and Arnold Schwarzenegger Classic Champion. He is one of the best bodybuilders of all time. Here’s his advice for formulating a chest and bicep routine.

Chest Choose three of the following exercises per workout:
Barbell Bench Press* 4 X 8-12
Incline Dumbbell Press 4 X 6-8
Flat Bench Dumbbell Flyes 3 X 15
Upper Chest Incline Bench Press 3 X 8

*Due to the stress this exercise has on the shoulder joints, perform every 3rd chest workout. In place of the flat bench press do flat bench dumbbell press.

Standing Barbell Curls 3X12
Seated Alternate Dumbbell Curls 3X10
Preacher Curls 3X12

I like to train on the following split routine:

Monday Chest, biceps and abs
Tuesday Back, calves
Wednesday Off
Thursday Legs, calves
Friday Shoulders, triceps and abs
Weekend off

“As you can see from the above exercises and routines, there isn’t a lot to it, at least ostensibly. What you don’t see, and I can’t make you see by just writing it out is …..INTENSITY! You can do all the fancy new exercises and machines, but without intensity in your training, you will not make great progress. Du-ring the off season rest should be kept in the general area of 45-90 seconds. Any less, and you won’t recover well enough for your next set, any more, and the intensity drops off.

Look at every session as a step towards reaching your goal(s). It isn’t one workout that makes you better, or even one week of good workouts. It is day after day, week after week, month after month of high intensity training and proper nutrition! Just ask yourself each day, “Did I do everything I could do within my power to better myself?” If you HONESTLY can say you did, then you are on the right path. If you can’t say yes to that, it is NOT TOO LATE! START NOW!”

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Posted in 2022 Collection, Blueprints & Guides.