Strengthen Triceps and Chest

By Pedro Bernardes

Experience

Beginner (1-2 years)

Days per week

3 days

Time

77 minutes

Genders

Female, Male

Goals

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

In most Chest exercises Triceps 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.Tr

Source

myworkouts

Equipment

Barbell, Cable, Dumbbell, Smith Machine

Average Exertion

Average Cardio Intensity

Workout Type

Muscle Focus

Experience

Beginner (1-2 years)

Time

77 minutes

Genders

Female, Male

Days per week

3 days

Goals

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

Equipment

Barbell, Cable, Dumbbell, Smith Machine

Avg Exertion

Workout Type

Muscle Focus

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Focus: Chest, Triceps...

Day 2: Rest

Day 3: Focus: Chest, Triceps...

Day 4: Rest

Day 5: Focus: Chest, Triceps...

Day 6: Rest

Day 7: Rest

Next Week

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 Back 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 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10, 8, 6 reps	90s
2. Cable Triceps Pressdown	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10, 8, 6 reps	90s
2. Cable Triceps Pressdown	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10, 8, 6 reps	90s
2. Cable Triceps Pressdown	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Week 2

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

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

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10, 8, 6 reps	90s
2. Cable Triceps Pressdown	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10, 8, 6 reps	90s
2. Cable Triceps Pressdown	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10, 8, 6 reps	90s
2. Cable Triceps Pressdown	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Week 3

Warning: Order of Triceps exercises changed

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

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

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Cable Triceps Pressdown	3 sets	12, 10, 8 reps	90s
2. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Cable Triceps Pressdown	3 sets	12, 10, 8 reps	90s
2. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Cable Triceps Pressdown	3 sets	12, 10, 8 reps	90s
2. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Week 4

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

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

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Cable Triceps Pressdown	3 sets	12, 10, 8 reps	90s
2. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Day 3

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Cable Triceps Pressdown	3 sets	12, 10, 8 reps	90s
2. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Cable Triceps Pressdown	3 sets	12, 10, 8 reps	90s
2. Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10 reps	90s	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).
3. Smith Bench Press	3 sets	12, 10, 8 reps	90s
4. Smith Machine Close-Grip Bench Press	3 sets	12, 10, 8 reps	90s
5. Decline Barbell Bench Press	3 sets	12, 10, 8 reps	90s
6. Incline Smith Machine Bench Press	3 sets	12, 10, 8 reps	90s
7. Dumbbell Flys	3 sets	12, 10, 8 reps	90s

Date Created: 3/5/19, 10:51 PM

Last Updated: 9/12/20, 9:34 PM