Day 4 – Chest & Triceps
1. Warm Up:
10 Minutes of Steady State Cardio on the Exercise Bike followed by 10 wide grip Press ups and 10 narrow grip press ups.
2. Working Sets
a. Chest Press Machine
Sets: 3 sets of 8 – 12 Reps
Rest: 20 seconds between each set.
Tempo: 2-1-2-0
b. E-Z Bar Close Grip Tricep Press
Sets: 3 sets of 8 – 12 reps
Rest: 30 seconds between each set.
Tempo: 2-1-2-0
c. Barbell Chest Press (Flat Bench) Super Set With Tricep Dips
Sets: 3 sets of ( Chest Press 8 – 12 Reps immediately followed by 12-15 Tricep Dips)
Rest: 30 Seconds between each set.
Tempo: 2-1-2-0
d. Tricep Push Down (Drop Set)
Sets: 3 sets of 8 – 12 reps – Drop Set Weight and Repeat until Failure on all 3 sets
Rest: 20 seconds between each set.
Tempo: 2-1-2-0
e. Cable Flys
Sets: 3 sets of 8 – 12 Reps
Rest: 20 Seconds between each set.
Tempo: 2-1-3-0
f. Machine Delt Fly Superset with Rear Delt fly
Sets: 3 sets of 10 – 12 reps.
Rest: 20 Seconds between each set.
Tempo: 3-1-2-0
3. The Finisher
Set 1: 12 Incline Dumbell Chest Press, 12 Tricep Over Head Extension, Push Ups Until Failure.
Rest: 45 seconds – 1 Minute
Set 2: 10 Incline Dumbell Chest Press, 10 Tricep Over Head Extension, Push Ups Until Failure.
Rest: 45 seconds – 1 Minute
Set 3: 8 Incline Dumbell Chest Press, 8 Tricep Over Head Extension, Push Ups Until Failure.
4. Cardio
Exercise Bike: 30 – 60 Minutes of Steady State Cardio.
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