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
3 sets 10 single arm overhand triceps pulley extensions 25, 30, 35lbs
3 sets 10 single arm underhand triceps pulley pushdown 25, 30, 35lbs
3 sets 12 flyes on bench with 35, 40, 45lb dumbbells
3 sets 12 dips (bodyweight)
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.
- Whey Protein for muscle development (Optimum 100% Casein Protein
- Creatine for volumizing and strength gains (Try this: Gaspari Nutrition SuperPump250)
- Glutamine for immunity and muscle recovery (Try this: Higher Power Glutamine)
- NO for energy and performance igniter (BSN NO-Xplode)
Give it a try and leave a comment below on the results you get from this workout!