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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 Press4 sets16, 14, 12, 10 reps90s
1B. Suspension Fly4 sets16, 14, 12, 10 reps90s
2A. Dumbbell Decline Bench Press4 sets16, 14, 12, 10 reps90s
2B. Bent-Arm Dumbbell Pullover4 sets16, 14, 12, 10 reps90s
3A. Incline Dumbbell Press4 sets16, 14, 12, 10 reps90s
3B. Close-Grip Bench Press4 sets16, 14, 12, 10 reps90s
4A. Dumbbell Tricep Extension -Pronated Grip4 sets14, 12, 10, 8 reps90s
4B. Cable Concentration Tricep Extension4 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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