Hit some chest and triceps this morning. The workout was intense with going as heavy as I could yet pumping out some high reps. I like to go heavy on my first couple of chest exercises, especially on my last. So to ensure I get a good pump I’ll usually do a drop set on my final set for those chest exercises. In this morning’s workout, the two chest exercises I did that with are incline barbell press and decline barbell press. I wanted to do some close-grip bench press for triceps but all the benches were taken at that time (weird, because it’s Tuesday…Monday is international chest day, not Tuesday!). So I moved on to some other exercises for tris. Anyway, here’s the workout!
Chest and Tris Pump Workout
Incline Barbell Press: 3 sets x 6-12 reps (final set was a drop set with 6 heavy reps followed by 10 reps with lighter weight)
Decline Barbell Press: 3 sets x 6-12 reps (final set was a drop set with 6 heavy reps followed by 15 reps with lighter weight)
Dumbbell Flyes: 3 sets x 9-12 reps
Hammer Strength Incline Press: 5 sets x 20 reps
Tricep Cable Pushdowns: 6 sets x 10-12 reps (superset a close grip set with a wider grip set)
Lying Dumbbell Extensions: 3 sets x 10-12 reps
Rope Extensions superset with Dips: 3 supersets – 12 reps for Ropes, 15-20 reps for Dips
This was an interesting workout as I integrated a few different weight training techniques. I’ve ended my workouts with 5 sets x 20 reps before and really like that training style. It’s similar to Hany Rambod’s well-known FST-7 workout. The idea here is to pump as much blood into the muscle as possible and get that extra volume training in. I got a great pump in my triceps with supersets. I didn’t superset lying dumbbell extensions because that exercise takes a lot of mental focus to really hone in on working your triceps. And it’s been a while since I’ve done that exercise for my triceps. I hit some abs and cardio after and called it a day!
Train with Passion,