Chest, Tricep, and Shoulder Workout with Strip Sets
1. Warm-Up
Dynamic Stretching: Focus on shoulders, chest, and triceps (2 rounds)
Light Bench Press: 2 sets of 12-15 reps with an empty bar
Band Pull-Aparts: 2 sets of 12-15 reps
2. Main Workout
A. Bench Press (Strip Sets)
Sets: 4 (Strip Set in Final Set)
Reps:
Set 1: 8-10 (Heavy)
Set 2: 6-8 (Increase Weight)
Set 3: 4-6 (Increase Weight Further)
Set 4: Strip Set: Start at a challenging weight for 4-6 reps, remove weight after each mini-set until only the bar remains. Perform each mini-set to failure.
B. Dumbbell Shoulder Press
Sets: 3
Reps: 8-10
Instructions: Perform seated or standing, focusing on controlled pressing with dumbbells.
C. Incline Dumbbell Press
Sets: 3
Reps: 8-10
Instructions: Use a moderate incline to target the upper chest.
3. Tricep Strength
A. Overhead Dumbbell Tricep Extension
Sets: 3
Reps: 10-12
Instructions: Use a single heavy dumbbell, lowering it behind your head and pressing back up.
B. Tricep Pushdowns (Cable or Band)
Sets: 3
Reps: 12-15
Instructions: Focus on locking out your elbows for full tricep engagement.
4. Shoulder Accessory Work
A. Dumbbell Lateral Raises
Sets: 3
Reps: 12-15
Instructions: Perform with a slight bend in the elbows, targeting the lateral deltoids.
B. Rear Delt Flyes (Incline Bench)
Sets: 3
Reps: 12-15
Instructions: Lie face down on an incline bench, raising dumbbells outward to engage the rear delts.