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Chest and Triceps Pump Workout 3

By Pedro Bernardes

Experience

Advanced (3+ years)

Days per week

1 day

Time

79 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (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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Average Exertion

60%

Average Cardio Intensity

30%

Workout Type

Muscle Focus

Experience

Advanced (3+ years)

Time

79 minutes

Genders

Female, Male

Days per week

1 day

Goals

Bodybuilding (Female | Male)
Build Muscle (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, Suspension (TRX)

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Week 1

Physiological effect: Morphological gains. Increase in muscle volume by increases in cellular muscle structures. 

Training characteristics: Do the exercises until you can not contract the muscles anymore.

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

Increase load on 2, 3 and 4 Set


ExerciseSetsRepsRestNotes
1A. Dumbbell Bench Press
4 sets16, 14, 12, 10 reps90s
1B. Suspension Fly
4 sets16, 14, 12, 10 reps90s
2A. Dumbbell Decline Bench Press
4 sets16, 14, 12, 10 reps90s
2B. Bent-Arm Dumbbell Pullover4 sets16, 14, 12, 10 reps90s
3A. Incline Dumbbell Press
4 sets16, 14, 12, 10 reps90s
3B. Close-Grip Bench Press
4 sets16, 14, 12, 10 reps90s
4A. Dumbbell Tricep Extension -Pronated Grip
4 sets14, 12, 10, 8 reps90s
4B. Cable Concentration Tricep Extension
4 sets14, 12, 10, 8 reps90s
Date Created: 3/1/19, 7:30 PM

Last Updated: 9/12/20, 9:33 PM

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