Chest and Triceps Sarcoplasmatic Hypertrophy 2

By Pedro Bernardes

	Intermediate (2-3 years)
	47 minutes/day \| 3 days/week \| 5 weeks
	Bodybuilding, Build Muscle
	Barbell, Flat Bench, 2 x Dumbbell, Decline Bench, Incline Bench, Smith Machine, Hi-Lo Pulley Cable Machine, Straight Bar Attachment, Rope Cable Machine 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: Sarcoplasmatic 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 Sarcoplasmatic Hypertrophy for Chest and Triceps.

Compound Sets is a type of workout where you do 2 or more exercises for the same muscle in the same set. It promotes local endurance and fatigue, taking you to the next level of workouts in building muscle.

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Barbell Bench Press	4 rounds	16, 14, 12, 10 reps	0s
1B.Dumbbell Flyes	4 rounds	16, 14, 12, 10 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Decline Barbell Bench Press	4 rounds	16, 14, 12, 10 reps	0s
2B.Barbell Pullover	4 rounds	16, 14, 12, 10 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Barbell Incline Bench Press	4 rounds	16, 14, 12, 10 reps	0s
3B.Smith Machine Close-Grip Bench Press	4 rounds	16, 14, 12, 10 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.High Pulley Overhead Tricep Extension	4 rounds	14, 12, 10, 8 reps	0s
4B.Reverse Grip Triceps Pushdown	4 rounds	14, 12, 10, 8 reps	90s

Day 3

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Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Barbell Bench Press	4 rounds	16, 14, 12, 10 reps	0s
1B.Dumbbell Flyes	4 rounds	16, 14, 12, 10 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Decline Barbell Bench Press	4 rounds	16, 14, 12, 10 reps	0s
2B.Barbell Pullover	4 rounds	16, 14, 12, 10 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Barbell Incline Bench Press	4 rounds	16, 14, 12, 10 reps	0s
3B.Smith Machine Close-Grip Bench Press	4 rounds	16, 14, 12, 10 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.High Pulley Overhead Tricep Extension	4 rounds	14, 12, 10, 8 reps	0s
4B.Reverse Grip Triceps Pushdown	4 rounds	14, 12, 10, 8 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
Circuit #1 - 4 rounds Rest 90s between rounds
1A.Barbell Bench Press	4 rounds	16, 14, 12, 10 reps	0s
1B.Dumbbell Flyes	4 rounds	16, 14, 12, 10 reps	90s
Circuit #2 - 4 rounds Rest 90s between rounds
2A.Decline Barbell Bench Press	4 rounds	16, 14, 12, 10 reps	0s
2B.Barbell Pullover	4 rounds	16, 14, 12, 10 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Barbell Incline Bench Press	4 rounds	16, 14, 12, 10 reps	0s
3B.Smith Machine Close-Grip Bench Press	4 rounds	16, 14, 12, 10 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.High Pulley Overhead Tricep Extension	4 rounds	14, 12, 10, 8 reps	0s
4B.Reverse Grip Triceps Pushdown	4 rounds	14, 12, 10, 8 reps	90s

Date Created: 3/1/2019, UTC

Last Updated: 5/31/2022, UTC

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Chest and Triceps Sarcoplasmatic Hypertrophy 2

Week 1 Overview

Day 1

Day 3

Day 5

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