Chest & Triceps – Feb 28th 2016

 

Chest & Triceps Workout

[Superset] Flat Bench Dumbbell Press

1. 40% 12 reps – Flat Bench Press > Push ups until failure

Rest 1 minute   Dumbbell Bench Press

2. 50 % 12 reps – Flat Bench Press > Push ups until failure

Rest 1 minute

3. 60 % 12 reps – Flat Bench Press > Push ups until failure

Rest 1 minute

4. 80 % 12 reps – Flat Bench Press > Push ups until failure

Rest 1 ½ minutes

 

[Triset] Dips > Lying DB Tricep Extensions > DB Tricep Bench Press

1. 12 reps Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
2. 10 reps Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
3. 8 reps (Heavier Weight) Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
4. 12 reps (Lighter Weight) Dips > Lying DB Tricep Extensions > DB Tricep Bench Press

Lying Tricep Extension     Barbell Close Grip Tricep Press – use Dumbbells

 

[Superset] Incline Dumbbell Bench Press > Incline Dumbbell Flies

1. 12 reps – Incline Dumbbell Bench Press > Incline Dumbbell Flies
2. 12 reps – Incline Dumbbell Bench Press > Incline Dumbbell Flies
3. 12 reps – Incline Dumbbell Bench Press > Incline Dumbbell Flies

Incline Dumbbell Bench Press      Incline Dumbbell Bench Press Flies

[Superset] Tricep Pushdown > Tricep Reverse Grip Push Down

1. 12 reps – Tricep Pushdown > Tricep Reverse Grip Push Down
2. 15 reps – Tricep Pushdown > Tricep Reverse Grip Push Down

Tricep Push Down                      Reverse Grip Tricep Push Down