We’re going super traditional with this kind of set up. A basic straight set, no frills, kill it with technique workout in the gym to pump up the chest and triceps. We’ll hit up everything from super heavy sets that test strength, to super high volume sets that will excite muscle endurance. All and all, it’s a great way to put some good size and solid strength into the upper body for you this cycle.
You acknowledge that you follow this workout – or any other workout on our site – at your own risk, and that you have consulted with your physician regarding your participation in this program.
You also acknowledge that RoxStar Fitness, LLC is not liable for any injuries that you may incur.
Warm Up: Before you begin this workout you’re going to definitely want to do about 5-10 mins of easy cardio to get the blood flowing and your body ready to train. You can also follow with foam rolling any areas of your body that are tight or sore. Once you do this, you’re ready to begin.
The Training Program: If you aren’t familiar with the following moves, you can check out our exercise video database. New exercises are being added weekly.
Guidelines about amount of weight: Your goal for this is to get to controlled failure for each rep. So by the time you reach the final rep you should be within one rep short of failure (NOT complete failure).
|Exercise Name||Reps||Sets||Weight and Notes||Tempo||Rest|
|Incline Bench Press||
S1 – 10r
S2 – 8r
S3 – 8r
S4 – 6r
S5 – 11r
|5||Increase weight with each set. Set 3, go up a tiny bit from S2, could be between 5-10 pounds, and rock out the same number of reps. S4 increase the weight. S5, use the same weight as S1, just rock out 1 extra rep.||2/0/2||80-90s|
|Body Weight (Or Assisted) Dips||
S1 – 8r
S2 – 8r
S3 – 8r
|3||You can do these on the assisted machine if doing body weight is too difficult.||2/0/2||80-90s|
|DB Incline Chest Fly
S1 – 15r
S2 – 15r
S3 – 15r
S4 – 15r
|4||Increase your weight for each set, even if it’s by a small about like 2.5 to 5 pounds. The difficulty comes in the increased volume due to the weight bump ups.||2/0/2||50-60s|
|Lying BB Tricep Extension
S1 – 20r
S2 – 25r
S3 – 30r
|3||Really focus on keeping the elbows IN for this one. The arms should form a perfect 90 degree angle when you lower the bar. Push through the triceps – really squeezing the muscles when you extend the arms. The weight will remain the same for the entire set, but we will increase the reps for each.||2/0/2||80-90s|
Cable Alternating Integrated Press
S1 – 20r
S2 – 20r
S3 – 20r
|3||Increase your weight with each set, keeping the rep range the same.||2/0/2||45-60s|
|Lat Pull Down Bar Tricep Extension||
S1 – 20r
S2 – 15r
S3 – 12r
|3||This is just a regular ol’ tricep press down using a lat bar. Increase your weight with each set.||2/0/2||60-80s|
TERMS AND REFERENCE
We suggest you refer to Bodybuilding.com’s amazing exercise database for full video tutorials. That can be found here: http://www.bodybuilding.com/exercises/
** AMRAP – As many reps as possible
** Super Set – perform one set of each of the exercises back to back with no rest in between, you may rest as notated below after the second exercise
** Giant Set – perform one set of each of the exercises back to back with no rest in between, this is basically like a circuit; rest only after the final exercise as notated.
** Straight Set – perform the first set, rest, then perform the next set, rest, and repeat until you reach the final set. This is not performed as the circuit type of work above.
** BB = Barbell, DB = Dumbbell, KB = Kettlebell, RB = Resistance Band, SB = Stability Ball, SA = Single Arm, SL = Single Leg, BO = Bent Over
** Tempo = Eccentric (Returning to start)/Hold at the bottom of the motion/Concentric (Starting the motion)/Hold at the top of the motion. Example: Squat 2/0/2/0 2 to lower into the squat, no hold at the bottom, 2 to stand up, no hold at the top.