Strengthen Triceps and Chest

By Pedro Bernardes

	Intermediate (2-3 years)
	64 minutes/day \| 3 days/week \| 4 weeks
	Gain Strength, Tone Body
	Barbell, Flat Bench, Rope Cable Machine, Tricep Press Down Bar (V-Shaped) Attachment, Smith Machine, Decline Bench, 2 x Dumbbell Show More

Average Exertion

Average Cardio Intensity

In most Chest exercises Triceps are a synergistic muscle (helps in the movement). To increase Chest muscle action and strength (even if you don't increase the load) you can pre-exhaust your Triceps.

Triceps Drop Sets will take your muscles do complete exhaustion.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10 reps	90s
2.Cable Triceps Pressdown See Exercise Notes	3 sets	10 reps	90s
3.Smith Bench Press	3 sets	12 reps	90s
4.Smith Machine Close-Grip Bench Press	3 sets	12 reps	90s
5.Decline Barbell Bench Press	3 sets	12 reps	90s
6.Smith Machine Incline Bench Press	3 sets	12 reps	90s
7.Dumbbell Flyes	3 sets	12 reps	90s

Day 3

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Exercise	Sets	Reps	Rest
1.Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10 reps	90s
2.Cable Triceps Pressdown See Exercise Notes	3 sets	10 reps	90s
3.Smith Bench Press	3 sets	12 reps	90s
4.Smith Machine Close-Grip Bench Press	3 sets	12 reps	90s
5.Decline Barbell Bench Press	3 sets	12 reps	90s
6.Smith Machine Incline Bench Press	3 sets	12 reps	90s
7.Dumbbell Flyes	3 sets	12 reps	90s

Day 5

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Exercise	Sets	Reps	Rest
1.Barbell Lying Triceps Extension (Skullcrusher)	3 sets	10 reps	90s
2.Cable Triceps Pressdown See Exercise Notes	3 sets	10 reps	90s
3.Smith Bench Press	3 sets	12 reps	90s
4.Smith Machine Close-Grip Bench Press	3 sets	12 reps	90s
5.Decline Barbell Bench Press	3 sets	12 reps	90s
6.Smith Machine Incline Bench Press	3 sets	12 reps	90s
7.Dumbbell Flyes	3 sets	12 reps	90s

Date Created: 3/5/2019, UTC

Last Updated: 9/12/2020, UTC

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