Chest and Triceps
The focus of this workout is too build your chest and tricep muscles. We added a mix of isolated and compound movements to really challenge you. For your chest, the flat and incline dumbbell bench press will help you even out your chest symmetry and strength as you’ll have to grip each weight in each hand. This will make sure you don’t “cheat” by using one arm more than the other during the movement. You might notice that this is a lot more difficult than a normal bench press, so we recommend you going lighter than what you might normally bench until you get comfortable.
The close grip bench press, decline push ups, and the cable flyes are compound movements that are designed to work both your chest and your triceps at the same time. On your last set of each of these workouts, try to rep out until failure to get the maximum amount of pump and return. Lastly, the overhead tricep extension will isolate your triceps. Try this exercise at the end of your workout to save your triceps for the compound movements.
Because this is a pretty intensive workout, you should do this no more than 1 – 3 times a week while allowing at least a day or two of rest in between sessions. If you’re going for bulk, make sure to go on a caloric intake, while getting enough protein, good fats, and carbs. If you’re going for tone consider going on a caloric deficit or maintaining your calorie count depend on your situation.