Chest & Triceps Workout
[Superset] Flat Bench Dumbbell Press
- 40% 12 reps – Flat Bench Press > Push ups until failure
Rest 1 minute Dumbbell Bench Press
- 50 % 12 reps – Flat Bench Press > Push ups until failure
Rest 1 minute
- 60 % 12 reps – Flat Bench Press > Push ups until failure
Rest 1 minute
- 80 % 12 reps – Flat Bench Press > Push ups until failure
Rest 1 ½ minutes
[Triset] Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
- 12 reps Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
- 10 reps Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
- 8 reps (Heavier Weight) Dips > Lying DB Tricep Extensions > DB Tricep Bench Press
- 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
- 12 reps – Incline Dumbbell Bench Press > Incline Dumbbell Flies
- 12 reps – Incline Dumbbell Bench Press > Incline Dumbbell Flies
- 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
- 12 reps – Tricep Pushdown > Tricep Reverse Grip Push Down
- 15 reps – Tricep Pushdown > Tricep Reverse Grip Push Down
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