Killer Chest and Triceps Workout

killer chest triceps workout

Killer Chest and Triceps Workout

Earlier today I tweeted about doing a killer chest and triceps workout and many asked me what the routine was, so I thought I’d write this article.

First off I should mention that this is an advanced routine and you should only attempt it if you have been training for a good 6 months. You should also do a 6 minute warm-up on the treadmill or elliptical machine to get your joints and muscles ready for these repetitive movements.

I’m going to reference the weights I use but you should definitely scale this depending on your experience and body size.

Ok let’s start, I like to begin with chest and go heavy in my first exercise since this is when you have the most energy and strength.[ad#ad-2]

1 warm-up chest press with 50lb dumbbells
3 sets of 12 chest press with 70, 80, 85lb dumbbells

3 sets 10 skull-crushers with 30,35,35lb dumbbells

3 sets 10 decline chest press with 180, 200, 230lbs

Superset Triceps
3 sets 10 single arm overhand triceps pulley extensions 25, 30, 35lbs
3 sets 10 single arm underhand triceps pulley pushdown 25, 30, 35lbs

Superset Chest
3 sets 12 flyes on bench with 35, 40, 45lb dumbbells
3 sets 12 dips (bodyweight)

Jump Pushups
3 sets 10 jump pushups alternating with hands close together/feet far apart and hands far apart/feet close together

Cool down with 10 minutes on elliptical trainer

10 minutes flexibility training of chest and triceps

Yes, this is a killer workout, yes there are a lot of sets and reps, and yes I’m only resting maximum of 30-60 seconds between sets! You can remove a few of the exercises to start and build up to this routine.

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Give it a try and leave a comment below on the results you get from this workout!

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Sam Omidi is the founder of Weight Loss and Training and is accredited with a Bachelors in Kinesiology as well as certification in Nutritional Sciences, Personal Training and Advanced Exercise Nutrition. Follow Sam via Twitter @samomidi