Workout of the Week | Day 1 | Chest & Triceps

Introduction

Even though it’s the most cliche move in the gym, I always like to start my week with chest. From a front posing position, the chest instantly becomes the focal point of the body, and is therefor very crucial. Personally, I’ve found the best way to maximize growth in the chest is by utilizing mostly compound movements at the beginning of your workout, then finishing with a fly exercise to work the inner pectoral muscle. The goal here is to go as heavy as possible on those compound movements, while staying in control by keeping the reps low and making use of a spotter.

Since my triceps are already warmed up and ready to go after my chest workout, I like to throw in a quick mix of whatever tricep exercises I’m feeling that day. To get the blood flowing quickly I like to use supersets and high rep ranges. It’s important to squeeze the tricep muscle at the end of the movement and use resistance to tear the muscle on the way back down. After my superset is done I like to move on to a compound movement such as dips to ensure the triceps have had all they can handle.

Warmup

1) Machine Chest Press

Sets: 3

Rep Range: 25, 20, 15

Chest

1) Incline Dumbbell Press

Sets: 5

Rep Range: 5, 5, 5, 5, 5

2) Flat Bench Press

Sets: 5

Rep Range: 5, 5, 5, 5, 5

3) Machine Chest Press

Sets: 3

Rep Range: 10, 10, 10

4) Cable Fly’s

Sets: 3

Rep Range: 10, 10, 10

Triceps

1) Superset – Tricep Pushdown x Underhand Tricep Pulldown

Sets: 3

Rep Range: 15, 15, 15

2) Dips

Sets: 3

Rep Range: 15, 15, 15


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s