Chest and Triceps Pump Workout

By Pedro Bernardes

	Beginner (1-2 years)
	56 minutes/day
	Bodybuilding, Build Muscle
	Smith Machine, 2 x Dumbbell, Flat Bench, Rope Cable Machine, Straight Bar Attachment, Barbell 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: 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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Description

Day 1

Exercise		Sets	Reps	Rest
1.Smith Bench Press		3 sets	16 reps	90s
2.Decline Smith Press		3 sets	16 reps	90s
3.Smith Machine Incline Bench Press		3 sets	16 reps	90s
4.Dumbbell Flyes		3 sets	16 reps	90s
5.Cable Tricep Extension		3 sets	14 reps	90s
6.Barbell Lying Triceps Extension (Skullcrusher) See Exercise Notes		3 sets	14 reps	90s

Date Created: 3/1/2019, UTC

Last Updated: 5/20/2020, UTC

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