Day 3 Chest & Triceps

DAY 3: Chest and Triceps

Barbell Bench Press:

2 warm up sets – 15-20 reps

3 working sets – 15/12/10

 

Flat Bench Dumbbell Flyes – 4 sets of 12-15

Superset

Push ups – 4 sets until failure (can use bench or knees)

 

Dumbbell Overhead Tricep Extension –4 sets of 15

Superset

Bench dips – 4 sets until failure

 

Tricep Cable Pushdowns – 4 sets until failure (burnout)

Category
March 2017