Chest/Triceps Workout

Pause Bench Press (3 sec hold)

(% BASED OF MAX)

Set 1 7 REPS at 70%

Set 2 7 REPS at 70%

Set 3 5 REPS at 80%

Set 4 5 REPS at 80%

 

Dumbbell Floor Presses

(Increase Weight Each Set)

Set 1 15 REPS

Set 2 12 REPS

Set 3 10 REPS

Set 4 7 REPS

 

Dumbbell Skull Crushers

(Increase Weight Each Set)

Set 1 20 REPS

Set 2 15 REPS

Set 3 10 REPS

Set 4 7 REPS

 

Standing Dumbbell Overhead Press

(Increase Weight Each Set)

Set 1 15 REPS

Set 2 12 REPS

Set 3 10 REPS

Set 4 7 REPS

Set 5 (Burn Set) 25 REPS(25lb less than set 1)

 

Seated Arnold Presses

(Increase Weight Each Set)

Set 1 20 REPS

Set 2 15 REPS

Set 3 12 REPS

Set 4 10 REPS

 

Single Arm Cable Tricep Extension

Set 1 15 REPS

Set 2 12 REPS

Set 3 10 REPS

Set 4 7 REPS

Set 5 (Burn Set) 25 REPS (10lbs less than set 1)

 

Close Hand Push-ups

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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