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Chest & Triceps

Category: Workouts By Body Part/Area

Dumbbell or Barbell flat bench
  • 2 warm up sets 20 and 15 reps HEAVY 5sets of 5reps
  • Alternate weeks next week do 4 sets of 8-10reps
Incline dumbbell press supersetted with incline dumbbell flies
  • Press; 4sets 20,10,8,15reps. Flies; 4sets 8-10reps
Chest press machine plate loaded or pulley machine supersetted with dips or assisted dips.
  • Press; 3sets 20reps. Dips; 3sets to failure
Cable flies or pec deck supersetted with pushups
  • Flies; 3sets 12-15 reps. Pushups; 3sets to failure
Tricep push downs with rope supersetted with overhead rope extensions.
  • 6sets of 10-12 on both.
Chest/Delts/Abs Exercise (each tap/reach= 1)
  • 3x8 bench press
  • 3x10 cable triceps pulldowns (palms up)
  • 3x12 Incline DB Fly's
  • 3x8 DB Front Raises
  • Super Set Burn Out 4x10: (little to no rest)
  • Seated Svend Press + Bench Plate Press
  • 5x20 Plank Shoulder Tap + Toe Reach
Chest/Legs/Triceps/Calves Exercise:
  • Flat Bench (12-15 reps)
  • Flat Db Fly (12-15 reps)
  • Box Squats (12-15 reps)
  • Leg curl (12-15 reps)
  • Skull crushers (12-15 reps)
  • Seated calf raise (12-15 reps)
  • Planks (12-15 reps)
Chest/Legs/ Tris Exercise:
  • Pec-dec (6-8 reps)
  • HS / db incline bench press (6-8 reps)
  • Lunges (6-8 reps)
  • Step-ups / Power jumps (6-8 reps)
  • Dips / bench dips (6-8 reps)
  • Leg press calf raise dbl (6-8 reps)
  • Lower back machine (6-8 reps)
Chest/Tris/Core Exercise:
  • Flat Bench (12-15 reps)
  • Flat Db Fly (12-15 reps)
  • Incline db bench (12-15 reps)
  • Push-ups (12-15 reps)
  • Dips (12-15 reps)
  • Standing tricep ext (12-15 reps)
  • Lower back mach (12-15 reps)
Chest/Tris/Core Exercise 2:
  • Incline bench (6-8 reps)
  • Incline flyes (6-8 reps)
  • LF bench (6-8 reps)
  • Low cable crossover (6-8 reps)
  • Close grip bench (6-8 reps)
  • Skull crushers single (6-8 reps)
  • Lower back mach (6-8 reps)

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