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Chest and Triceps Pump Workout

By Pedro Bernardes

Experience
Beginner (1-2 years)
Time
67 minutes/day
Good for
Bodybuilding, Build Muscle
Equipment
Barbell, Cable, Dumbbell, Smith Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
50%
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 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 Sarcoplasmic Hypertrophy (Pump) for Chest and Triceps.

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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Smith Bench Press demonstrationPlay Smith Bench Press demonstration
3 sets, 16, 14, 12 reps, (rest 90s)
Show Alternative Exercises
Decline Smith Press demonstrationPlay Decline Smith Press demonstration
3 sets, 16, 14, 12 reps, (rest 90s)
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Incline Smith Machine Bench Press
3 sets, 16, 14, 12 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
3 sets, 16, 14, 12 reps, (rest 90s)
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Cable Tricep Extension demonstrationPlay Cable Tricep Extension demonstration
3 sets, 14, 12, 10 reps, (rest 90s)
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Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
3 sets, 14, 12, 10 reps, (rest 90s)
With Barbell
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Date Created: 3/1/2019, UTC


Last Updated: 5/20/2020, UTC

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