Day 4 – Chest & Triceps

1. Warm Up:

a. 10 Minutes of Steady State Cardio – Rowing Machine.

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b. Machine Chest Press: 3 Sets of 15 – 20 Reps (20 seconds Rest Between Each Set).

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2. Working Sets

a. Barbell Chest Press (Flat Bench)

Sets: 4 sets of 6 – 8 Reps

Rest: 30 Seconds between each set.

Tempo: 2-1-2-0

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b. Incline Barbell Chest Press

Sets: 4 sets of 6 reps

Rest: 30 seconds between each set.

Tempo: 2-1-2-0

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c. Smith Machine Decline Chest Press

Sets: 4 sets of 6 reps.

Rest: 20 Seconds between each set.

Tempo: 3-1-2-0

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d. E-Z Bar Close Grip Tricep Press

Sets: 3 sets of 8 reps

Rest: 20 seconds between each set.

Tempo: 2-1-2-0

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e. Weighted Tricep Dips Superset with Bodyweight Tricep Dips

Sets: 3 sets Until Failure. Perform with Plate/Weight until failure then remove weight and immediately continue until failure.

Rest: 20 Seconds between each set.

Tempo: 2-1-2-0

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f. Tricep Push Down (Drop Set)

Sets: 4 Sets: Sets 1-3 – 6 reps, Set 4: Drop Set Weight until Failure.

Rest: 20 seconds between each set.

Tempo: 2-1-2-0

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g. Machine Chest Press (Drop Set)

Sets: 3 sets of 6-8 reps, dropset weight until failure on all 3 sets.

Rest: 20 – 45 Seconds between each set.

Tempo: 3-1-2-0

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3. Cardio

Exercise Bike: 30 – 60 Minutes of Steady State Cardio.

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