Free personalized workout plan

Chest and Triceps Pump Workout 3

By Pedro Bernardes

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

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.

Show More

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

Similar Workouts

More Workouts by Pedro Bernardes

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.