11.30.20 Workout: Chest & Triceps

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Shred: (Barbell or DB Chest Press on Flat bench, Sets 1-2: 15 reps, Sets 3-5: 10 reps), (Incline Chest Press on Cable Crossover Superset Incline Cable Chest Flyes, 3 sets of 12 reps on each), (Decline Chest Press on Cable Crossover Superset Decline Cable Chest Flyes, 3 sets of 14 reps on each), (Backhanded Single Arm Tricep Extensions on Cable w/ Handle Grip, 4 sets of 15 reps on each arm), (Finisher: Push-Ups, 7 sets of 12 reps, flex Chest for 10 Seconds Immediately After Each Set, Rest only 30 seconds between sets) Rest 60-90 seconds between sets except during the last exercise (finisher)

Cardio: 40 minutes of medium exertion (exertion rates are different for all of us, so for me: running would be high exertion, fast walk/jog for medium exertion, slow walk for low exertion)

Bulk: (Barbell or DB Chest Press on Flat bench, Sets 1-2: 12 reps, Sets 3-5: 8 reps), (Incline Chest Press on Cable Crossover Superset Incline Cable Chest Flyes, 3 sets of 10 reps on each), (Decline Chest Press on Cable Crossover Superset Decline Cable Chest Flyes, 3 sets of 12 reps on each), (Backhanded Single Arm Tricep Extensions on Cable w/ Handle Grip, 4 sets of 12 reps on each arm), (Finisher: Push-Ups, 7 sets of 12 reps, flex Chest for 10 Seconds Immediately After Each Set, Rest only 40 seconds between sets) Rest 90-120 seconds between sets except during the last exercise (finisher)

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