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Chest and Triceps Pump Workout 3

By Pedro Bernardes

Experience
Advanced (3+ years)
Time
79 minutes/day
Good for
Bodybuilding, Build Muscle
Equipment
Barbell, Cable, Dumbbell, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
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.

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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Circuit
Dumbbell Bench Press demonstrationPlay Dumbbell Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Suspension Fly
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Dumbbell Decline Bench Press demonstrationPlay Dumbbell Decline Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
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Circuit
Incline Dumbbell Press
4 sets, 16, 14, 12, 10 reps, (rest 90s)
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Close-Grip Bench Press demonstrationPlay Close-Grip Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
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Circuit
Dumbbell Tricep Extension -Pronated Grip demonstrationPlay Dumbbell Tricep Extension -Pronated Grip demonstration
4 sets, 14, 12, 10, 8 reps, (rest 90s)
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Cable Concentration Tricep Extension
4 sets, 14, 12, 10, 8 reps, (rest 90s)
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Date Created: 3/1/2019, UTC


Last Updated: 9/12/2020, UTC

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