Free personalized workout plan

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

Show More

Equipment

Barbell, Cable, Dumbbell, Smith Machine

Average Exertion

60%

Average Cardio Intensity

30%

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

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

Show More

Equipment

Barbell, Cable, Dumbbell, Smith Machine

Avg Exertion

60%

Workout Type

Muscle Focus

Avg Cardio Intensity

30%

Workout Overview

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.


ExerciseSetsRepsRestNotes
1. Barbell Lying Triceps Extension (Skullcrusher)3 sets10, 8, 6 reps90s
2. Cable Triceps Pressdown3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1. Barbell Lying Triceps Extension (Skullcrusher)3 sets10, 8, 6 reps90s
2. Cable Triceps Pressdown3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1. Barbell Lying Triceps Extension (Skullcrusher)3 sets10, 8, 6 reps90s
2. Cable Triceps Pressdown3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 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''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts:  24 to 48 hours 

Increase load on 2 and 3 Set.


ExerciseSetsRepsRestNotes
1. Barbell Lying Triceps Extension (Skullcrusher)3 sets10, 8, 6 reps90s
2. Cable Triceps Pressdown3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1. Barbell Lying Triceps Extension (Skullcrusher)3 sets10, 8, 6 reps90s
2. Cable Triceps Pressdown3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1. Barbell Lying Triceps Extension (Skullcrusher)3 sets10, 8, 6 reps90s
2. Cable Triceps Pressdown3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 10, 8 reps90s

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.


ExerciseSetsRepsRestNotes
1. Cable Triceps Pressdown3 sets12, 10, 8 reps90s
2. Barbell Lying Triceps Extension (Skullcrusher)3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1. Cable Triceps Pressdown3 sets12, 10, 8 reps90s
2. Barbell Lying Triceps Extension (Skullcrusher)3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1. Cable Triceps Pressdown3 sets12, 10, 8 reps90s
2. Barbell Lying Triceps Extension (Skullcrusher)3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 10, 8 reps90s

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.


ExerciseSetsRepsRestNotes
1. Cable Triceps Pressdown3 sets12, 10, 8 reps90s
2. Barbell Lying Triceps Extension (Skullcrusher)3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1. Cable Triceps Pressdown3 sets12, 10, 8 reps90s
2. Barbell Lying Triceps Extension (Skullcrusher)3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 10, 8 reps90s

ExerciseSetsRepsRestNotes
1. Cable Triceps Pressdown3 sets12, 10, 8 reps90s
2. Barbell Lying Triceps Extension (Skullcrusher)3 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).
3. Smith Bench Press3 sets12, 10, 8 reps90s
4. Smith Machine Close-Grip Bench Press3 sets12, 10, 8 reps90s
5. Decline Barbell Bench Press3 sets12, 10, 8 reps90s
6. Incline Smith Machine Bench Press3 sets12, 10, 8 reps90s
7. Dumbbell Flys3 sets12, 10, 8 reps90s
Date Created: 3/5/19, 10:51 PM

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

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.