Chest and Triceps – Series #1 – Part 1 of 2

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Program Introduction:

This workout is all about giving a nice push for the chest, focusing on high tension, low to moderate volume sets. And at the end, we’ll tie in a little triceps as well.

Keep the weight in the moderate-heavy/heavy range to really feel like you’re challenging yourself by the final 2 reps of each set below. For each set below, increase the weight. If you can’t increase anymore, then simply work with where you are, and set a goal of breaking that sticking point.

Before beginning this program you must read the following Disclaimer and Terms of Use. 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.

 

Exercise Name

Reps

Sets

Weight and Notes

Tempo

Rest

Straight Sets – No Super Set

Body Weight Push Up

All Sets 10-12r

3 Bodyweight

3/0/1/1

80-90s

Body Weight (Or Assisted) Tricep Dips

S1 – 5r

S2 – 5r

S3 – 5r

3 Bodyweight

2/0/2

80-90s

BB Incline Bench Press

 

S1 – 12r

S2 – 10r

S3 – 8r

S4 – 6r

S5 – 6r, 8r, 10r, 12r – For this set perform a drop set. So for each set after the first 6r, drop the weight down to what you used for sets 3, 2, then 1, performing the same amount of rest as outlined above. NO REST in between.

 5 Increase weight for each set 

2/0/2

80-90s 

DB Chest Fly w/ Top Rotation

 

S1 – 15r

S2 – 10r

S3 – 12r

 3  Increase weight for each set 

2/0/2 

60-80s

Seated Machine Tricep Dip

S1 – 15r

S2 – 10r

S3 – 12r

 Increase weight for each set  

2/1/3

60-80s 

Skull Crushers (Lying Tricep Extension – BB)

S1 – 10r

S2 – 8r

S3 – 7r

 3  Increase weight for each set  

2/1/3

 60-80s 

Cable Crossover 

S1 – 10r

S2 – 8r

S3 – 7r

 3  Increase weight for each set   

2/1/3

 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