Chest/Triceps Workout

Bench:
(% BASED OF MAX)
Set 1 3 REPS at 80%
Set 2 3 REPS at 80%
Set 3 3 REPS at 90%
Set 4 3 REPS at 90%

Wide Grip Bench Press:
(Increase Weight Each Set)
Set 1 10 REPS at 60%
Set 2 10 REPS at 60%
Set 3 8 REPS at 70%
Set 4 8 REPS at 70%

Dumbbell Pullover
(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

Dumbbell Skull Crushers
SUPERSET
Close Hand Push Ups:
Set 1 20 REPS to 20 REPS
Set 2 20 REPS to 20 REPS
Set 3 20 REPS to 20 REPS
Set 4 20 REPS to 20 REPS

Seated Dumbbell Overhead Presses
SUPERSET
Wide Grip Push Ups:
Set 1 20 to 20 REPS
Set 2 20 to 20 REPS
Set 3 20 to 20 REPS
Set 4 20 to 20 REPS

Tricep Rope Extensions
SUPERSET
Pause Push Up (3 Sec Pause at bottom)
Set 1 25 REPS to 10
Set 2 25 REPS to 10
Set 3 25 REPS to 10
Set 4 25 REPS to 10

Planks:
4 SETS 30 sec

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

1 comment


  • Papke

    Used this exact workout yesterday to change it up from my routine. Never incorporated that many push ups into a chest workout. FELT great!!!! Thank YOU!!!!


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