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

Male

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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Equipment

Barbell, Cable, Dumbbell, Smith Machine

Average Exertion

50%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

67 minutes

Genders

Male

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

50%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

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


ExerciseSetsRepsRestNotes
1. Smith Bench Press3 sets16, 14, 12 reps90s
2. Decline Smith Press3 sets16, 14, 12 reps90s
3. Incline Smith Machine Bench Press3 sets16, 14, 12 reps90s
4. Dumbbell Flys3 sets16, 14, 12 reps90s
5. Cable Tricep Extension3 sets14, 12, 10 reps90s
6. Barbell Lying Triceps Extension (Skullcrusher)3 sets14, 12, 10 reps90s
With Barbell
Date Created: 3/1/19, 1:09 PM

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

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