Friday Chest and Triceps Workout

Jason’s Friday Chest & Triceps Workout

It’s the end of the week and we’re all glad it’s Friday, and what better way to end it than with a chest and triceps workout! I recently made a few changes to my workout program and will be posting that as an update to Jason’s Current Workout soon, within the next few days. My new chest day is now falling on Fridays which is very different because I’ve always trained chest on Mondays or Tuesdays (for a while it’s been chest on Tuesdays). And I’m also hitting some triceps after chest on Fridays. Here’s this morning’s chest and triceps workout below.

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Chest and Triceps

Incline Dumbbell Press (all drop sets): 4 sets x 12 reps followed by 8-10 reps on the drop

Smith Machine Incline Press: 4 sets x 8-12 reps, final set was a triple drop

Decline Barbell Press: 4 sets x 12 reps, final set was a drop set

Incline Dumbbell Flyes: 4 sets x 12 reps

Cable Extensions: 3 sets x 12-15 reps, final set was a rest-pause set

Seated Overhead Extensions (machine): 3 sets x 12-15 reps, final set was a drop set

Standing One-Arm Overhead Dumbbell Extensions: 3 sets x 12 reps

As you can see, there are various weight training techniques for the last set on almost every exercise. I used a lot of drop sets and in one instance, a rest-pause set. In fact, I started out with drop sets on every set for incline dumbbell press. One of the reasons for this is because my gym took away all the dumbbells that went over 100 lbs. So I did my initial sets with 100 lb dumbbells and dropped to 60 lb dumbbells for the drop set. Figured since I couldn’t go as heavy I would ramp up the intensity with drop sets. It worked.

I normally don’t care for doing exercises on the Smith Machine, especially for chest. But it works well for incline barbell press. I’ll probably go with free weight incline barbell presses next week and alternate them each week just for a different feel. I hit a few more chest exercises then finished out with triceps. I also did some calves at the end, which I didn’t mention above (calves and abs are sometimes random). Try this workout today if you haven’t trained yet!

Train with Passion,


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