Experience
Chest and Triceps Pump Workout
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
Scroll to top| Exercise | Sets | Reps | Rest | Notes |
|---|---|---|---|---|
| 1. Smith Bench Press | 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) | 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