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Strengthen Triceps and Chest

By Pedro Bernardes

Experience
Beginner (1-2 years)
Time
77 minutes/day | 3 days/week | 4 weeks
Good for
Gain Strength, Tone Body
Equipment
2 x Dumbbell, Barbell, Crossover Cable Machine, Decline Bench, Flat Bench, Smith Machine
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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.

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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Workout Overview


Day 1

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Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
1. Barbell Lying Triceps Extension (Skullcrusher)
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
2. Cable Triceps Pressdown
3 sets, 10 reps, (rest 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).
Show Alternative Exercises
Smith Bench Press demonstrationPlay Smith Bench Press demonstration
3. Smith Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Smith Machine Close-Grip Bench Press demonstrationPlay Smith Machine Close-Grip Bench Press demonstration
4. Smith Machine Close-Grip Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
5. Decline Barbell Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Incline Smith Machine Bench Press▶
6. Incline Smith Machine Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
7. Dumbbell Flyes
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises

Day 3

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Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
1. Barbell Lying Triceps Extension (Skullcrusher)
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
2. Cable Triceps Pressdown
3 sets, 10 reps, (rest 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).
Show Alternative Exercises
Smith Bench Press demonstrationPlay Smith Bench Press demonstration
3. Smith Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Smith Machine Close-Grip Bench Press demonstrationPlay Smith Machine Close-Grip Bench Press demonstration
4. Smith Machine Close-Grip Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
5. Decline Barbell Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Incline Smith Machine Bench Press▶
6. Incline Smith Machine Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
7. Dumbbell Flyes
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises

Day 5

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Barbell Lying Triceps Extension (Skullcrusher) demonstrationPlay Barbell Lying Triceps Extension (Skullcrusher) demonstration
1. Barbell Lying Triceps Extension (Skullcrusher)
3 sets, 10, 8, 6 reps, (rest 90s)
Show Alternative Exercises
Cable Triceps Pressdown demonstrationPlay Cable Triceps Pressdown demonstration
2. Cable Triceps Pressdown
3 sets, 10 reps, (rest 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).
Show Alternative Exercises
Smith Bench Press demonstrationPlay Smith Bench Press demonstration
3. Smith Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Smith Machine Close-Grip Bench Press demonstrationPlay Smith Machine Close-Grip Bench Press demonstration
4. Smith Machine Close-Grip Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Decline Barbell Bench Press demonstrationPlay Decline Barbell Bench Press demonstration
5. Decline Barbell Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Incline Smith Machine Bench Press▶
6. Incline Smith Machine Bench Press
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises
Dumbbell Flyes demonstrationPlay Dumbbell Flyes demonstration
7. Dumbbell Flyes
3 sets, 12, 10, 8 reps, (rest 90s)
Show Alternative Exercises

Date Created: 3/5/2019, EST


Last Updated: 9/12/2020, EDT

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