Chest/Triceps Workout

Bench:
(% BASED OF MAX)
Set 1 10 REPS at 70%
Set 2 7 REPS at 70%
Set 3 5 REPS at 80%
Set 4 5 REPS at 80%
Set 5 AMRAP at 50%

Close Grip Bench Press:
(Increase Weight Each Set)
Set 1 8 REPS at 60%
Set 2 8 REPS at 60%
Set 3 12 REPS at 50%
Set 4 12 REPS at 50%

Incline Dumbbell Chest Flys
(Increase Weight Each Set)
Set 1 20 REPS
Set 2 15 REPS
Set 3 10 REPS
Set 4 7 REPS

Dumbbell Side Raises
SUPERSET
Dumbbell Front Raises:
(Increase Weight Each Set)
Set 1 15 to 15 REPS
Set 2 12 to 12 REPS
Set 3 10 tO 10 REPS
Set 4 7 to 7 REPS
Set 5 (Burn Set) 25 to 25 REPS

Face Pulls:
Set 1 20 REPS
Set 2 20 REPS
Set 3 20 REPS
Set 4 20 REPS

Seated Dumbbell Overhead Presses
SUPERSET
Dumbbell Seated Tricep Extension:
Set 1 15 to 15 REPS
Set 2 12 to 12 REPS
Set 3 10 to 10 REPS
Set 4 7 to 7 REPS
Set 5 (Burn Set) 25 to 25 REPS

Tricep Rope Extensions:
Set 1 25 REPS
Set 2 25 REPS
Set 3 25 REPS
Set 4 25 REPS

Side Planks:
4 SETS 30 sec EACH SIDE

Cool Down Cardio:
Treadmill Incline at 3.0 - Speed at 2.5-3.0 for 15 min

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