Chest and Triceps Pump Workout 3

By Pedro Bernardes

	Advanced (3+ years)
	49 minutes/day
	Bodybuilding, Build Muscle
	2 x Dumbbell, Flat Bench, Suspension (TRX), Decline Bench, 1 x Dumbbell, Incline Bench, Barbell, Rope Cable Machine, Single D-Handle Attachment 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.

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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Description

Day 1

Exercise		Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Dumbbell Bench Press		4 rounds	16 reps	0s
1B.Suspension Fly		4 rounds	16 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Dumbbell Decline Bench Press		4 rounds	16 reps	0s
2B.Bent-Arm Dumbbell Pullover		4 rounds	16 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Incline Dumbbell Press		4 rounds	16 reps	0s
3B.Barbell Close-Grip Bench Press		4 rounds	16 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Dumbbell Skullcrusher		4 rounds	14 reps	0s
4B.Cable Concentration Tricep Extension		4 rounds	14 reps	90s

Date Created: 3/1/2019, UTC

Last Updated: 9/12/2020, UTC

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