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Chest and Triceps Sarcoplasmatic Hypertrophy 2

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
72 minutes/day | 3 days/week | 5 weeks
Good for
Bodybuilding, Build Muscle
Equipment
Barbell, Cable, Dumbbell, Smith Machine
Statistics
Average Cardio Intensity
20%
Average Exertion
60%
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: 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.

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Workout Overview



Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Smith Machine Close-Grip Bench Press demonstrationPlay Smith Machine Close-Grip Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
High Pulley Overhead Tricep Extension demonstrationPlay High Pulley Overhead Tricep Extension demonstration
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Reverse Grip Triceps Pushdown demonstrationPlay Reverse Grip Triceps Pushdown demonstration
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises

Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Smith Machine Close-Grip Bench Press demonstrationPlay Smith Machine Close-Grip Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
High Pulley Overhead Tricep Extension demonstrationPlay High Pulley Overhead Tricep Extension demonstration
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Reverse Grip Triceps Pushdown demonstrationPlay Reverse Grip Triceps Pushdown demonstration
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises

Circuit
Barbell Bench Press demonstrationPlay Barbell Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Flys demonstrationPlay Dumbbell Flys demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Barbell Pullover demonstrationPlay Barbell Pullover demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
Barbell Incline Bench Press demonstrationPlay Barbell Incline Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Smith Machine Close-Grip Bench Press demonstrationPlay Smith Machine Close-Grip Bench Press demonstration
4 sets, 16, 14, 12, 10 reps, (rest 90s)
Show Alternative Exercises
Circuit
High Pulley Overhead Tricep Extension demonstrationPlay High Pulley Overhead Tricep Extension demonstration
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Reverse Grip Triceps Pushdown demonstrationPlay Reverse Grip Triceps Pushdown demonstration
4 sets, 14, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises

Date Created: 3/1/2019, UTC


Last Updated: 5/31/2020, UTC

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