Chest & Triceps Workout
Warm-Up
Dynamic Stretching: Shoulder circles, band pull-aparts (2 rounds of 10 reps each)
Light Flat Bench Press: 2 sets of 12 reps with an empty bar
Push-Ups: 2 sets of 10 reps
Main Lift: Flat Bench Press
Warm-Up Sets:
12 reps at 50% working weight
8 reps at 70% working weight
Strength Sets:
Sets: 4
Reps: 6-8
Instructions: Focus on controlled movement, engaging the chest, and driving through your heels.
Accessory Work: Chest & Triceps
Incline Dumbbell Press
Sets: 3
Reps: 8-10
Instructions: Keep control on the eccentric (lowering) phase.
Ring Dips
Sets: 3
Reps: 10-12
Instructions: Focus on full depth, maintaining tension in the triceps.
Rolly Extensions (Dumbbell Triceps)
Sets: 3
Reps: 10-12
Instructions: Start in an incline bench position, roll the dumbbells back toward the shoulders with high elbows, then press back up.
Tricep Pushdowns (Cable or Band)
Sets: 3
Reps: 12-15
Instructions: Maintain strict form, keeping elbows locked in place.
Finisher: Burnout Set
Crossbody Dumbbell Tricep Extensions
Sets: 2
Reps: Max effort per arm
Instructions: Use light dumbbells, moving across the body for a deep tricep contraction.