Chest n Biceps

hulk2

Bench press (free weights, barbell) 3 sets 6 reps (fast-twitch white muscle fibers) Explosive
Incline press (free weights, barbell) 2 sets 10 reps (intermediate muscle fibers) Normal Speed
Vertical bench press (machine) 1 set 20 reps (slow-twitch red muscle fibers) Slow Speed
Barbell curls (shoulder wide grip) 3 sets 6 reps (fast-twitch white muscle fibers)
Dumbbell curls (seated) 2 sets 10 reps (intermediate muscle fibers)
EZ-barbell curls (narrow grip) 1 set 20 reps (slow-twitch red muscle fibers)