Chest And Triceps Workout – Monday


These exercises comply with a superset protocol, the place you carry out two totally different workout routines back-to-back. It’s an environment friendly means of stimulating the working muscle mass to develop greater. This exercise contains two chest-based strikes, two triceps-focused strikes, straight units of cable cross-overs to hit the center a part of your chest and, to complete, some intensive cardio.

For the supersets, full all of the reps of train A then transfer straight on to train B with out resting.

Superset 1

Units 4 Reps 10-12 (final set to failure) Relaxation 2 minutes between units

1A Dumbbell bench press

Chest and Triceps Workout Superset 1A Dumbbell bench press

Lie flat on a bench holding a dumbbell in every hand. Brace your core, drive your toes into the ground and press the weights up till your arms are totally straight. Slowly decrease again to the beginning.

1B Dumbbell flye

Chest and Triceps Workout Superset 1B Dumbbell flye

Lie flat on a bench holding a lightweight dumbbell in every hand together with your arms straight above you. Holding your core tight, slowly decrease the weights out to the edges till you’re feeling a great stretch throughout your chest. Squeeze your chest muscle mass to return the weights to the beginning.

Superset 2

Units 4 Reps 10-12 (final set to failure) Relaxation 2 minutes between units

2A Toes-up bench dip

Chest and Triceps Workout 2A Feet-up bench dip

Begin together with your toes on a bench and your arms on one other, supporting as a lot body weight as doable. Bend your elbows to decrease your hips in direction of the ground, then press again up powerfully to return to the beginning.

2B Cable press-down

Chest and Triceps Workout Superset 2B Cable press-down

Stand in entrance of a cable machine holding a straight bar hooked up to the excessive pulley with an overhand grip. Holding your chest up and elbows near your sides, press the bar down till it touches your thighs. Slowly return to the beginning.

three Cable cross-over

Chest and Triceps Workout Cable cross-over

Units 2 Reps 10-12 (to exhaustion) Relaxation 1 minute

Stand in the midst of a cable machine, holding the D-handles hooked up to the excessive pulleys with a slight bend in your elbows. Holding your chest up and sustaining a slight elbow bend, deliver your arms collectively to satisfy in entrance of your physique. Squeeze your chest muscle mass, then slowly return to the beginning.

Four Cardio: Treadmill hill climbs

Time 20 minutes

Begin operating on a treadmill set to 12km/h with one per cent elevation. Each 30 seconds enhance the elevation by one share level till you should press the cease button. Relaxation for a minute, then repeat.