bench press muscles worked biceps
Bent Over Row target 3 sets of 12 reps. For example I worked up to a 315 bench press by training my chest with 4 sets per workout 15 times per week and it was absolutely wrecking my chest.
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Bent Over Barbell Row target 3 sets of 10 reps.
. But to get my arms up to 15 I was doing around 18 sets for both my biceps and triceps. If I had done more it would have just taken me even longer to recover from my workouts preventing me from training as often. Ultra slow rep timing with a two-second pause.
Seated Row target 4 sets of 10 reps. Every second week you must add superset bench press and dumbbell flys. Squeeze at the top of the movement.
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