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Chest and Triceps Pump Workout 3

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
79 minutes/day | 1 day/week | 1 weeks
Good for
Women's Bodybuilding, Men's Bodybuilding, Women's Build Muscle, Men's Build Muscle
Equipment
Barbell, Cable, Dumbbell, Suspension (TRX)
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.

This is a Split Workout of Sarcoplasmatic Hypertrophy for Chest and Triceps.

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. 

If you want to add this workout to your daily routine and work other muscle groups you can do it 2 times a week instead of 3.

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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


Date Created: 3/1/2019, UTC


Last Updated: 9/12/2020, UTC

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