Tuesday 3/7/17 – Chest and Triceps

Most of us who lift are normal people who don’t really desire to compete or anything next level. We want to look good at the pool or bust out of our sleeves while we’re at the bar. My philosophy to get the most out of a normal days workout is to break each exercise into two ideologies. The first two sets should focus on form and repetitions, sacrifice a few pounds, practice your form, and get some blood moving. The second two sets should be all about weight. Now don’t throw all form out the window but the goal is to move the most weight possible. If form lacks a little but you move the weight from A to B, so be it. Chest day is a good day to put this to practice. Give it a shot.

  • DB Chest Press – 4 sets + drop set – 12,10,8,6 reps, failure
  • Straight Bar Tricep Cable Pulldowns (T-Rexes) – 4 sets – 12,10,8,6 reps
  • (Super Set)
    • Chest Fly Machine – 4 sets – 12,10,8,6 reps
    • Push-Ups – 4 sets – 12,12,12,12 reps
  • Seated DB Overhead Tricep Extensions – 4 sets – 12,10,8,6 reps
  • Close Grip Incline DB Press – 4 sets – 12,10,8,6 reps
  • Rope Pull Downs – 4 sets + drop set – 12,10,8,6 reps, failure
  • Incline DB Fly – 4 sets – 12,10,8,6 reps
  • Dips – sets as needed – 50 reps
  • DB Chest Pullovers – 4 sets – 12,10,8,6 reps
  • Supinated Preacher Grip Cable Pulldowns – 4 sets – 12,10,8,6 reps
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