Chest and Tricep Compound Sets

By Pedro Bernardes

	Intermediate (2-3 years)
	38 minutes/day
	Bodybuilding, Build Muscle, Tone Body
	2 x Dumbbell, Flat Bench, Barbell, Decline Bench, Incline Bench, Rope Cable Machine, Straight Bar Attachment, Hi-Lo Pulley Cable Machine Show More

Average Exertion

Average Cardio Intensity

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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Description

Day 1

Exercise		Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 90s between rounds
1A.Dumbbell Bench Press		3 rounds	12 reps	0s
1B.Barbell Close-Grip Bench Press		3 rounds	12 reps	90s
Circuit #2 - 3 rounds Rest 90s between rounds
2A.Decline Barbell Bench Press		3 rounds	12 reps	0s
2B.Barbell Incline Bench Press		3 rounds	12 reps	90s
Circuit #3 - 3 rounds Rest 90s between rounds
3A.Barbell Pullover		3 rounds	12 reps	0s
3B.Dumbbell Flyes		3 rounds	12 reps	90s
Circuit #4 - 3 rounds Rest 90s between rounds
4A.Cable Tricep Extension		3 rounds	10 reps	0s
4B.High Pulley Overhead Tricep Extension		3 rounds	10 reps	90s

Date Created: 1/1/2019, UTC

Last Updated: 5/20/2020, UTC

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