Chest and Triceps Sarcoplasmatic Hypertrophy 2

Google Sheet Workout Export

By Pedro Bernardes

Experience Intermediate (2-3 years)
Time 47 minutes/day | 3 days/week | 5 weeks
Goals
Equipment

Show More
ExpandMore
Average Exertion
info-icon
60%
Average Cardio Intensity
info-icon
20%

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.

Show More
ExpandMore
Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 90s between rounds

1A.Barbell Bench Press
4 rounds16 reps0s
1B.Dumbbell Flyes
4 rounds16 reps90s

Circuit #2 - 4 rounds

Rest 90s between rounds

2A.Decline Barbell Bench Press
4 rounds16 reps0s
2B.Barbell Pullover
4 rounds16 reps90s

Circuit #3 - 4 rounds

Rest 90s between rounds

3A.Barbell Incline Bench Press
4 rounds16 reps0s
3B.Smith Machine Close-Grip Bench Press
4 rounds16 reps90s

Circuit #4 - 4 rounds

Rest 90s between rounds

4A.High Pulley Overhead Tricep Extension
4 rounds14 reps0s
4B.Reverse Grip Triceps Pushdown
4 rounds14 reps90s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 90s between rounds

1A.Barbell Bench Press
4 rounds16 reps0s
1B.Dumbbell Flyes
4 rounds16 reps90s

Circuit #2 - 4 rounds

Rest 90s between rounds

2A.Decline Barbell Bench Press
4 rounds16 reps0s
2B.Barbell Pullover
4 rounds16 reps90s

Circuit #3 - 4 rounds

Rest 90s between rounds

3A.Barbell Incline Bench Press
4 rounds16 reps0s
3B.Smith Machine Close-Grip Bench Press
4 rounds16 reps90s

Circuit #4 - 4 rounds

Rest 90s between rounds

4A.High Pulley Overhead Tricep Extension
4 rounds14 reps0s
4B.Reverse Grip Triceps Pushdown
4 rounds14 reps90s

ExerciseSetsRepsRest

Circuit #1 - 4 rounds

Rest 90s between rounds

1A.Barbell Bench Press
4 rounds16 reps0s
1B.Dumbbell Flyes
4 rounds16 reps90s

Circuit #2 - 4 rounds

Rest 90s between rounds

2A.Decline Barbell Bench Press
4 rounds16 reps0s
2B.Barbell Pullover
4 rounds16 reps90s

Circuit #3 - 4 rounds

Rest 90s between rounds

3A.Barbell Incline Bench Press
4 rounds16 reps0s
3B.Smith Machine Close-Grip Bench Press
4 rounds16 reps90s

Circuit #4 - 4 rounds

Rest 90s between rounds

4A.High Pulley Overhead Tricep Extension
4 rounds14 reps0s
4B.Reverse Grip Triceps Pushdown
4 rounds14 reps90s

Date Created: 3/1/2019, UTC


Last Updated: 11/2/2021, UTC





Similar Workouts

More Workouts by Pedro Bernardes

Create a custom workout plan with AI

Answer a few questions and find a workout plan personalized to you.