This program is all about giving a REAL challenge to the chest and triceps! And to do that we are going to really kick negative reps in high gear.
The “negative” portion of the rep is the eccentric contraction. And in focusing on that part of the motion you force the body to recruit a ton of muscle fibers, and cause even more microtears/damage to those fibers.
And by doing that, once the body repairs, you have tissue that is stronger than before, and brings about hypertrophy and growth.
I’ve spelled out how the reps should be performed. So pay VERY close attention to your tempo.
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|
S1 – 5r
S2 – 5r
S3 – 6r
S4 – 8r
S5 – 10r
S6 – 8r
S7 – 6r
S8 – 5r
For this exercise we will do
a reverse pyramid.
Start with a warm up set to see
how heavy you need to go.
First 2 sets should have you reach near failure by the 5th rep. Drop the weight for S3, S4, and S5. Then for the final 3 sets, use the same weight as the earlier sets.
Push Up 2
Hold 1 at top
|DB Decline Bench Fly||All Sets 20r||3||Use moderate weight with this one that gets you to feel the burn around rep 15. Watch tempo. Open arms for 3, close for 2, hold for 1 at the top of the motion.||
|Machine Chest Press||
S1 – 12r
S2 – 10r
S3 – 8r
|3||Increase your weight for each set. Should be a challenge to complete the final 2 reps.||3/0/2/1||60-90s|
|Seated 1 DB OH Triceps Press||
S1 – 12r
S2 – 15r
S3 – 20r
|3||For this, take a DB and hold it overhead with BOTH HANDS into an extended position. Perform a triceps extension for the number of reps on the program. Start with a heavy weight and keep it for all sets. Increasing the reps/volume is where the difficulty is.||
3 Bend arms
Cable Triceps Press Down
(Underhand Grip – Bar)
S1 – 20r
S2 – 20r
S3 – 15r
|3||Use a straight bar or similar. Hold on with underhand grip. Perform tricep extension with this grip. Use a moderate/heavy weight that gets that burn by the last 5 reps. Increase weight for S3||
|Double Arm Triceps Kickback DB||
S1 – 20r
S2 – 15r
S3 – 12r
S4 – 10r
|4||Use two dumbbells for this one, and perform the move with both arms working at the same time. Use a moderate weight to start, increase weight for each set.||2/0/2||50-60s|
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.