4.5.21 Workout: Chest & Triceps

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Shred: (Chest Press w/ DB’s on Flat Bench, 4 sets of 14 reps), (Chest Press w/ DB’s on flat bench w/ 5 Second Negatives, 2 sets of 12 reps), (Squeeze Presses w/ DB’s on Flat Bench, 4 sets of 16 reps), (DB Chest Flyes on Flat Bench, 3 sets of 20 reps), (Tricep Extension w/ DB Across Body Laying on Flat Bench, 3 sets of 16 reps on each arm), (Skull Crushers w/ DB’s w/ Twists on Flat Bench, 4 sets of 12 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: (Chest Press w/ DB’s on Flat Bench, 4 sets of 12 reps), (Chest Press w/ DB’s on flat bench w/ 5 Second Negatives, 2 sets of 10 reps), (Squeeze Presses w/ DB’s on Flat Bench, 4 sets of 12 reps), (DB Chest Flyes on Flat Bench, 3 sets of 16 reps), (Tricep Extension w/ DB Across Body Laying on Flat Bench, 3 sets of 12 reps on each arm), (Skull Crushers w/ DB’s w/ Twists on Flat Bench, 4 sets of 8 reps) Rest 90-120 Seconds between sets

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