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Chest and Triceps Sarcoplasmatic Hypertrophy 2

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

72 minutes

Genders

Female, Male

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | 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: Sarcoplasmatic or Myofibrillar. The first one, with h

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Equipment

Barbell, Cable, Dumbbell, Smith Machine

Average Exertion

60%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

72 minutes

Genders

Female, Male

Days per week

3 days

Goals

Bodybuilding (Female | Male)
Build Muscle (Female | 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: Sarcoplasmatic or Myofibrillar. The first one, with h

Show More

Equipment

Barbell, Cable, Dumbbell, Smith Machine

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Workout Overview

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)

Rest between workouts (of the same muscle group): 48 to 72 hours

Increase load on 2, 3 and 4 Set

 


ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps90s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps90s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps90s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps90s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps90s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps90s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps90s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps90s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps90s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps90s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps90s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps90s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps90s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps90s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps90s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps90s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps90s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps90s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps90s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps90s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps90s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps90s

Week 2

 Load: Increase by 10 to 20% in all exercises except Triceps exercises where you should increase by 5 to 15% 

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Rest between workouts (of the same muscle group): 48 to 72 hours

Increase load on 2, 3 and 4 Set


ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps90s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps90s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps90s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps90s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps90s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps90s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps90s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps90s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps90s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps90s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps90s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps90s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps90s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps90s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps90s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps90s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps90s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps90s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps90s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps90s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps90s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps90s

Week 3

Load: Increase by decreasing rest time to 60'' 

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Rest between workouts (of the same muscle group): 48 to 72 hours

Increase load on 2, 3 and 4 Set


ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps60s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps60s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps60s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps60s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps60s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps60s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps60s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps60s

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps60s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps60s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps60s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps60s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps60s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps60s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps60s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps60s

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps60s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps60s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps60s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps60s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps60s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps60s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps60s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps60s

Week 4

Load: Increase by decreasing rest time to 60'' 

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Rest between workouts (of the same muscle group): 48 to 72 hours

Increase load on 2, 3 and 4 Set


ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps60s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps60s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps60s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps60s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps60s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps60s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps60s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps60s

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps60s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps60s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps60s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps60s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps60s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps60s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps60s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps60s

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps60s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps60s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps60s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps60s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps60s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps60s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps60s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps60s

Week 5

 Load: Deload week - Do the same load and rest as Week 1 

Tempo: 2''/4'' (Concentric and Eccentric parts of the movement)

Rest between workouts (of the same muscle group): 48 to 72 hours

Increase load on 2, 3 and 4 Set


ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps90s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps90s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps90s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps90s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps90s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps90s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps90s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps90s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps90s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps90s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps90s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps90s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps90s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps90s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1A. Barbell Bench Press4 sets16, 14, 12, 10 reps90s
1B. Dumbbell Flys4 sets16, 14, 12, 10 reps90s
2A. Decline Barbell Bench Press4 sets16, 14, 12, 10 reps90s
2B. Barbell Pullover4 sets16, 14, 12, 10 reps90s
3A. Barbell Incline Bench Press4 sets16, 14, 12, 10 reps90s
3B. Smith Machine Close-Grip Bench Press4 sets16, 14, 12, 10 reps90s
4A. High Pulley Overhead Tricep Extension4 sets14, 12, 10, 8 reps90s
4B. Reverse Grip Triceps Pushdown4 sets14, 12, 10, 8 reps90s
Date Created: 3/1/19, 3:23 PM

Last Updated: 5/31/20, 5:25 AM

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