Pre-exhaustion Triceps for Chest 2

By Pedro Bernardes

	Intermediate (2-3 years)
	56 minutes/day \| 3 days/week
	Gain Strength, Tone Body
	Barbell, Flat Bench, Hi-Lo Pulley Cable Machine, Tricep Rope Attachment, 2 x Dumbbell, Decline Bench, Incline Bench Show More

Average Exertion

Average Cardio Intensity

In most Back exercises Biceps are a synergistic muscle (helps in the movement). To increase Chest muscle action and strength (even if you don't increase the load) you can pre-exhaust your Triceps.

Triceps Drop Sets will take your muscles do complete exhaustion.

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.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

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
1.Reverse Grip Barbell Skullcrusher	4 sets	12 reps	90s
2.Rope Cable Triceps Extension See Exercise Notes	4 sets	10 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Barbell Bench Press	4 rounds	12 reps	0s
3B.Dumbbell Flyes	4 rounds	12 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Decline Barbell Bench Press	4 rounds	12 reps	0s
4B.Barbell Pullover	4 rounds	12 reps	90s
Circuit #5 - 4 rounds Rest 90s between rounds
5A.Barbell Incline Bench Press	4 rounds	12 reps	0s
5B.Close-Grip Dumbbell Bench Press	4 rounds	12 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest
1.Reverse Grip Barbell Skullcrusher	4 sets	12 reps	90s
2.Rope Cable Triceps Extension See Exercise Notes	4 sets	10 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Barbell Bench Press	4 rounds	12 reps	0s
3B.Dumbbell Flyes	4 rounds	12 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Decline Barbell Bench Press	4 rounds	12 reps	0s
4B.Barbell Pullover	4 rounds	12 reps	90s
Circuit #5 - 4 rounds Rest 90s between rounds
5A.Barbell Incline Bench Press	4 rounds	12 reps	0s
5B.Close-Grip Dumbbell Bench Press	4 rounds	12 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Reverse Grip Barbell Skullcrusher	4 sets	12 reps	90s
2.Rope Cable Triceps Extension See Exercise Notes	4 sets	10 reps	90s
Circuit #3 - 4 rounds Rest 90s between rounds
3A.Barbell Bench Press	4 rounds	12 reps	0s
3B.Dumbbell Flyes	4 rounds	12 reps	90s
Circuit #4 - 4 rounds Rest 90s between rounds
4A.Decline Barbell Bench Press	4 rounds	12 reps	0s
4B.Barbell Pullover	4 rounds	12 reps	90s
Circuit #5 - 4 rounds Rest 90s between rounds
5A.Barbell Incline Bench Press	4 rounds	12 reps	0s
5B.Close-Grip Dumbbell Bench Press	4 rounds	12 reps	90s

Date Created: 3/5/2019, UTC

Last Updated: 11/3/2021, UTC

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