Free personalized workout plan

Chest and Triceps Pump Workout

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

1 day

Time

67 minutes

Genders

Goals

Bodybuilding (Male)

Build Muscle (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: Sarcoplasmic or Myofibrillar. The first one, with hig

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Source

Equipment

Barbell, Cable, Dumbbell, Smith Machine

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

67 minutes

Genders

Days per week

1 day

Goals

Bodybuilding (Male)

Build Muscle (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: Sarcoplasmic or Myofibrillar. The first one, with hig

Show More

Equipment

Barbell, Cable, Dumbbell, Smith Machine

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

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 and 3 Set

Day 1

Exercise	Sets	Reps	Rest	Notes
1. Smith Bench Press Smith Machine Bench Press by Avid Fitness	3 sets	16, 14, 12 reps	90s
2. Decline Smith Press ▶	3 sets	16, 14, 12 reps	90s
3. Incline Smith Machine Bench Press ▶	3 sets	16, 14, 12 reps	90s
4. Dumbbell Flys ▶	3 sets	16, 14, 12 reps	90s
5. Cable Tricep Extension ▶	3 sets	14, 12, 10 reps	90s
6. Barbell Lying Triceps Extension (Skullcrusher) Barbell skull crusher- perfect technique! MPT by Travis Pantelic	3 sets	14, 12, 10 reps	90s	With Barbell

Date Created: 3/1/19, 1:09 PM

Last Updated: 5/20/20, 2:22 AM

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