Basic Workout for Chest and Triceps
This morning’s workout was simple, yet effective. I performed basic exercises for both chest and triceps. I didn’t use any fancy techniques, just straight sets. The goal was to push some challenging weight while keeping the rest periods shorter than usual.
I’m going to miss this Friday’s workout as we’re off work and have plans that day. So I’ve been combining body parts to ensure I hit each muscle. Today was chest and triceps and tomorrow will be delts and biceps. Let’s get to this morning’s workout.
Bench Press: 4 sets x 10, 10, 10, 20 reps
Incline Bench Press: 4 sets x 8, 8, 8, 25 reps
Cable Crossovers: 3 sets x 15 reps
Hammer Strength Chest Press: 3 sets x 15 reps
Tricep Pushdowns: 3 sets x 15 reps
Reverse Overhead Rope Extensions: 3 sets x 12 reps
One-Arm Pushdowns: 3 sets x 12 reps
I did go heavy on bench press for one set. I did not include this in the workout because I only pushed a few reps and I felt I needed to drop back down. I’ve said it before, you learn to listen to your body. So I scaled back the weight and focused on more controlled reps with a moderate weight. You’ll also notice a couple high reps sets (for bench press and incline barbell press). Those weren’t controlled; those were more pump-sets.
I trained my triceps after I finished chest. I like to keep the reps higher for triceps, at least 12 reps. Although I’m using high reps I still control the weight and use strict form. I feel if you aren’t using strict form on triceps and keeping the muscle under tension, you’re wasting your time. I finished up with 30 minutes of cardio.
Train with Passion,