Train Like Big Ron: Ron Partlow's Chest & Bicep Workout Routine

At MUTANT, we know you need to make the most of your gym time. Every second is an opportunity to get shredded; otherwise, it's time wasted. What happens when you're crunched for time though? The modern gym rat is often faced with many distractions that can pull them away from their weightlifting routine. Luckily Big Ron has the answer with a quick (But brutal) chest and bicep workout routine that you can fit into any busy schedule. 

Big Ron’s INTENSE Chest and Bicep Workout

PLATE LOADED FLAT PRESS	PEC DECK	PLATE LOADED DECLINE PRESS
3x for warmup, then 2x 8-10 reps	1x warmup, then 1x Rest-Pause Set (3 fails with the same weight)**	1x warmup, then 1x drop set*
PREACHER CURL	STANDING CABLE CURLS	REVERSE GRIP CABLE CURLS
3x warmup, then 1x Rest-Pause Set (3 fails with the same weight)**	1x warmup, then 2x 15-20	1x Drop Set

**20-30 seconds rest between rest-pause attempts.
All the working sets, drop sets, and rest pause sets listed, are taken to failure.

Ron's Tip: You want to use the warmup sets to get a good feel for the movement, and pump in the muscle. Making sure you're ready for the main working sets.

Big Ron’s INTENSE chest and bicep workout is the perfect hit & quit routine to get your lift time in! No time for lots of controlled reps? No problem, just repeatedly go until failure with some rest-pause sets.