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Chest and Tricep Compound Sets

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

64 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmatic or Myofibrillar. The first one, with h

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Equipment

Barbell, Cable, Dumbbell

Average Exertion

60%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

64 minutes

Genders

Female, Male

Days per week

1 day

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | Male)
Tone Body (Female | Male)
Description

To build or gain muscle is to increase muscle volume. This is done essentially by Hypertrophy workouts. There are 2 types of Hypertrophy workouts: Sarcoplasmatic or Myofibrillar. The first one, with h

Show More

Equipment

Barbell, Cable, Dumbbell

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Week 1

Physiological effect: Morphological gains. Increase in muscle strength by fiber ripping and muscle exhaustion (do the exercises until you can not contract the muscles anymore).

Training characteristics: Specific workout to increase muscle volume of your Chest and Triceps. With Compound Sets fatigue is easy so be shore to focus on your technique.

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRestNotes
1A. Dumbbell Bench Press3 sets12, 10, 8 reps90s
1B. Close-Grip Bench Press3 sets12, 10, 8 reps90s
2A. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
2B. Barbell Incline Bench Press3 sets12, 10, 8 reps90s
3A. Barbell Pullover3 sets12, 10, 8 reps90s
3B. Dumbbell Flys3 sets12, 10, 8 reps90s
4A. Cable Tricep Extension3 sets10, 8, 6 reps90s
4B. High Pulley Overhead Tricep Extension3 sets10, 8, 6 reps90s
Date Created: 1/1/19, 12:29 AM

Last Updated: 5/20/20, 2:22 AM

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