The chest and bicep workout

To increase muscle growth, then weight training as much as possible to involve as many muscle fibers. Hence there are many variations of the movement whose goal is to maximize the muscle being trained as much as possible. Sometimes when doing basic movement exercises, supporting muscles are involved, which is usually the smaller muscles of your major muscle, could be exhausted in advance so that the motion should stop when the main muscle fibers may have trained all. For those reasons, this principle can be applied.

Broadly speaking, the principle is the principle pre-fatique/pre-exhaust to target the major muscle fatigue prior to the exercise of an isolation movement (movement in its implementation involves only the major muscle only), and only then proceed to do the exercises with the basic movements / compound movements (movements that implementation involves several muscles).

Because the main muscles are quite tired of having trained first (in this case the chest muscle), while the supporting muscles are still fresh (shoulder and tricep muscles), then when doing basic movement, the main muscle will be forced to work harder (with supporting muscles that are still it's fresh) so that the muscle fibers will become more skilled.

CHEST EXERCISE
Fly Machine (Butterfly machine / pec deck)
This is an isolation movement for the chest muscles. Purpose of the exercise: to develop muscle size and definition of the middle chest.

Fly machine is not a good choice to develop the chest muscles, but very useful for creating a chest muscle definition.
I do this exercise for 3 sets of 10-15 reps.

Incline Press
This is a compound movement for chest muscle. Purpose of the exercise: to develop the chest muscles and strength (middle and upper) and front shoulder.

With corner bench higher the pressure on the chest muscles is more concentrated in the upper chest muscles and shoulders. Load can be lifted on incline press is not as heavy as the burden on the bench press.

I do this exercise for 3 sets of 6-10 reps.

dips
This is a compound movement for chest muscle. Purpose of the exercise: to develop the chest muscles, and triceps (secondary)

Dips are the chest and tricep exercises that have the same effect with Decline Press. At first the load is the weight of our own, but along with the development of strength, then the additional load can be supplied by hanging weights. This exercise allows the muscles to move with a longer range of motion.

I do this exercise for 3 sets of 6-10 reps.

Bench Press
This is a compound movement for chest muscle. Purpose of the exercise: to develop and improve muscle mass and muscle strength of the chest, shoulder and upper arm front rear (triceps).

Bench Press is a basic compound movements (fundamental compound exercise) for the upper body. This movement increases the growth, strength and thickness of the muscle, and not just for the chest muscles, but also to the front shoulder and triceps muscles.

I do this exercise for 3 sets of 10-15 reps.

EXERCISE OF THE FRONT ARMS (bicep)
Machine Preacher Curl
This is an isolation movement for the bicep muscle. Purpose of the exercise: to develop the biceps muscle, especially the bottom.

This movement is very good to help fill and form the bottom of the biceps, especially for people who have a short bicep bicep muscles between the joints of the lower arm / elbow joint it has a considerable distance.

I'm doing this exercise with 3 sets of 10-15 reps.

Cable Curl
This is a compound movement for the bicep muscle exercises aim: to develop and build muscle bicep, particularly the height of the peak bicep muscle.

I'm doing this exercise with 3 sets of 6-10 reps.

Alternate Dumbbell Curl
This is a compound movement for the bicep muscle. Purpose of the exercise: to build, establish and define the bicep muscle.

By doing bicep curl exercises using dumbbells, it is not as heavy burden lifted when doing exercises using dumbbells, but the arm can freely move in the direction of motion can be obtained so that the natural rate of muscle contraction is greater. and by taking turns so we can better isolate and concentrate power in one arm and minimize movement of cheating (cheating by swinging movement of the body for example).

I'm doing this exercise with 3 sets of 6-10 reps.