Free personalized workout plan

Pre-exhaustion Triceps for Chest 2

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

83 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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.Tric

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Equipment

Barbell, Cable, Dumbbell

Average Exertion

60%

Average Cardio Intensity

20%

Workout Type

Muscle Focus

Experience

Intermediate (2-3 years)

Time

83 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)
Tone Body (Female | Male)
Description

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.Tric

Show More

Equipment

Barbell, Cable, Dumbbell

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

20%

Week 1

Physiological effect:  Morphological gains. Increase in muscle strength by recruiting more muscle fibers which increases your muscle tonus. 

Training characteristics: Specific workout to increase Chest muscle strength with Triceps pre-exhaustion

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

Rest between workouts:  24 to 48 hours 

Increase load on 2, 3 and 4 Set.


ExerciseSetsRepsRestNotes
1. Reverse Grip Skullcrusher4 sets12, 10, 8, 6 reps90s
2. Rope Tricep Extension4 sets10 reps90s
Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Barbell Bench Press4 sets12, 10, 8, 6 reps90s
3B. Dumbbell Flys4 sets12, 10, 8, 6 reps90s
4A. Decline Barbell Bench Press4 sets12, 10, 8, 6 reps90s
4B. Barbell Pullover4 sets12, 10, 8, 6 reps90s
5A. Barbell Incline Bench Press4 sets12, 10, 8, 6 reps90s
5B. Close-Grip Dumbbell Press4 sets12, 10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Reverse Grip Skullcrusher4 sets12, 10, 8, 6 reps90s
2. Rope Tricep Extension4 sets10 reps90s
Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Barbell Bench Press4 sets12, 10, 8, 6 reps90s
3B. Dumbbell Flys4 sets12, 10, 8, 6 reps90s
4A. Decline Barbell Bench Press4 sets12, 10, 8, 6 reps90s
4B. Barbell Pullover4 sets12, 10, 8, 6 reps90s
5A. Barbell Incline Bench Press4 sets12, 10, 8, 6 reps90s
5B. Close-Grip Dumbbell Press4 sets12, 10, 8, 6 reps90s

ExerciseSetsRepsRestNotes
1. Reverse Grip Skullcrusher4 sets12, 10, 8, 6 reps90s
2. Rope Tricep Extension4 sets10 reps90s
Drop Set - start set with load for 10 Reps and keep decreasing load (2,5 to 5 pounds) with no rest until you are not able to contract the muscle anymore).
3A. Barbell Bench Press4 sets12, 10, 8, 6 reps90s
3B. Dumbbell Flys4 sets12, 10, 8, 6 reps90s
4A. Decline Barbell Bench Press4 sets12, 10, 8, 6 reps90s
4B. Barbell Pullover4 sets12, 10, 8, 6 reps90s
5A. Barbell Incline Bench Press4 sets12, 10, 8, 6 reps90s
5B. Close-Grip Dumbbell Press4 sets12, 10, 8, 6 reps90s
Date Created: 3/5/19, 11:26 PM

Last Updated: 5/31/20, 5:23 AM

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