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Chest and Tricep Compound Sets

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
64 minutes/day
Good for
Bodybuilding, Build Muscle, Tone Body
Equipment
Barbell, Cable, Dumbbell
Statistics
Average Cardio Intensity
20%
Average Exertion
60%
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 higher reps and lower load increases cellular muscle structures. The second one, with lower reps and higher load, literally rips your muscle fibers.

Compound Sets is a type of workout where you do 2 or more exercises for the same muscle in the same set. It promotes local endurance and fatigue, taking you to the next level of workouts in building muscle.

You can add this workout to your weekly routine of training but don't forget to respect the resting periods or your results may be compromised.

This is a workout of Myofibrillar Hypertrophy for your Chest and Triceps.

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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Circuit
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
3 sets, 12, 10, 8 reps, (rest 90s)
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Circuit
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
3 sets, 12, 10, 8 reps, (rest 90s)
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Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3 sets, 12, 10, 8 reps, (rest 90s)
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Circuit
Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
High Pulley Overhead Tricep Extension demonstrationPlay High Pulley Overhead Tricep Extension demonstration
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises

Date Created: 1/1/2019, UTC


Last Updated: 5/20/2020, UTC

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