Tuesday Chest and Triceps Pump

Tuesday Chest and Triceps Pump Workout

High Rep 225 Bench Press | Jason Stallworth | TheMuscleProgram.comI’m posting this morning’s chest and triceps workout because it’s very similar to the back and biceps pump workout I did yesterday. This was a high volume workout (although my chest workout volume was not as high as yesterday’s back workout volume). And the focus today was more on chest than triceps as I’ll train arms on Friday.

I kept the rest times short in between sets and kept the reps somewhat high. Just like yesterday’s workout, and going forward for a while, I’m focusing on feeling the muscle work and attaining a good pump during my workouts. The goal here is to grow and shape the muscle tissue.

Chest and Triceps Pump

Bench Press: 4 sets x 12 reps –

– superset with Dumbbell Flyes: 4 sets x 12 reps

Hammer Strength Incline Press: 3 sets x 15 reps (* rest-pause sets)

Decline Bench Press: 4 sets x 15 reps

Weighted Dips: 3 sets x 20 reps (10 reps weighted followed by 10 reps with just body weight)

One-Arm Overhead Dumbbell Extensions: 3 sets x 15 reps

I started out with a brutal routine of supersetting bench press and dumbbell flyes. I didn’t realize how difficult this would be until after the first set. I went up in weight on my bench press after the first set but did not go up anymore after that. I kept the same weight for dumbbell flyes for all four sets. This part of the workout alone created an extreme pump.

I did three rest-pause sets for Hammer Strength Incline Press. Normally when I do rest-pause sets I do it in threes. But I only did two this time. I basically did 10 reps, rested for about 10 seconds then pushed out as many reps as I could (which ended up being about five or six reps, making the total reps at least 15). That counted as one set.

Decline press was straight sets with higher reps of 15. Dips were done as drop sets as I would do a set of weighted dips followed by an immediate set of body weight dips. After that, I burned out my triceps with some one-arm overheard dumbbell extensions. I finished out with some abs and my usual cardio. Try this out on your next chest and triceps day.

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Train with Passion,


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