Strengthen Triceps and Chest

Google Sheet Workout Export

By Pedro Bernardes

Experience Intermediate (2-3 years)
Time 64 minutes/day | 3 days/week | 4 weeks
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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.

Triceps Drop Sets will take your muscles do complete exhaustion.

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.

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Description

Week 1 Overview

Day 2:

Rest

Day 4:

Rest

Day 6:

Rest

Day 7:

Rest




ExerciseSetsRepsRest
1.Barbell Lying Triceps Extension (Skullcrusher)
3 sets10 reps90s
2.Cable Triceps Pressdown

See Exercise Notes

3 sets10 reps90s
3.Smith Bench Press
3 sets12 reps90s
4.Smith Machine Close-Grip Bench Press
3 sets12 reps90s
5.Decline Barbell Bench Press
3 sets12 reps90s
6.Smith Machine Incline Bench Press
3 sets12 reps90s
7.Dumbbell Flyes
3 sets12 reps90s

ExerciseSetsRepsRest
1.Barbell Lying Triceps Extension (Skullcrusher)
3 sets10 reps90s
2.Cable Triceps Pressdown

See Exercise Notes

3 sets10 reps90s
3.Smith Bench Press
3 sets12 reps90s
4.Smith Machine Close-Grip Bench Press
3 sets12 reps90s
5.Decline Barbell Bench Press
3 sets12 reps90s
6.Smith Machine Incline Bench Press
3 sets12 reps90s
7.Dumbbell Flyes
3 sets12 reps90s

ExerciseSetsRepsRest
1.Barbell Lying Triceps Extension (Skullcrusher)
3 sets10 reps90s
2.Cable Triceps Pressdown

See Exercise Notes

3 sets10 reps90s
3.Smith Bench Press
3 sets12 reps90s
4.Smith Machine Close-Grip Bench Press
3 sets12 reps90s
5.Decline Barbell Bench Press
3 sets12 reps90s
6.Smith Machine Incline Bench Press
3 sets12 reps90s
7.Dumbbell Flyes
3 sets12 reps90s

Date Created: 3/5/2019, UTC


Last Updated: 9/12/2020, UTC





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