3.1.21 Workout: Chest & Triceps

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Shred: (Incline Chest Press w/ DB’s, 4 sets of 12-14 reps), (Chest Flyes w/ DB’s on Incline Bench, 3 sets of 16 reps), (Chest Press w/ DB’s on Flat Bench w/ Pause Reps Mixed in, 1 Rep = 1 pause rep for 5 seconds + 1 regular rep, 4 sets of 10 reps), (Overhand Grip Chest Flyes w/ DB’s on Flat Bench, 3 sets of 20 reps), (Push-Ups, 1 set of reps until failure, rest 30 seconds, 1 more set of reps until failure), (Tricep Pushdowns on Cable w/ Rope Grip, 5 sets of 30 reps) Rest 60-90 seconds between sets

Cardio: 40 minutes of medium-low 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: (Incline Chest Press w/ DB’s, 4 sets of 8-10 reps), (Chest Flyes w/ DB’s on Incline Bench, 3 sets of 12 reps), (Chest Press w/ DB’s on Flat Bench w/ Pause Reps Mixed in, 1 Rep = 1 pause rep for 5 seconds + 1 regular rep, 4 sets of 7 reps), (Overhand Grip Chest Flyes w/ DB’s on Flat Bench, 3 sets of 16 reps), (Push-Ups, 1 set of reps until failure, rest 30 seconds, 1 more set of reps until failure), (Tricep Pushdowns on Cable w/ Rope Grip, 5 sets of 20 reps) Rest 90-120 seconds between sets

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