Big Chest and Tris Workout

This morning’s chest and triceps workout was all about mass. Now some think of heavy weights with low reps when they hear mass. But to build the muscle tissue, it takes volume. As Jay Cutler once said, it’s all about sets and reps.

Tuesday Morning Training


Incline Barbell Press:
10 sets x 10 reps

Dumbbell Press:
4 sets x 12 reps

Cable Flyes:
4 sets x 12-15 reps

Hammer Strength Chest Press:
3 sets x 20 reps (rest-pause to 20)


Skull Crushers:
4 sets x 10 reps

Cable Pressdowns:
4 sets x 15 reps (rest-pause to 15)




HyperGain Review

I’ve been mentioning German Volume Training in several workouts over the past few weeks. I’ve found that the 10 sets of 10 reps method is great for increasing overall training volume. So we started right out of the gate with 10 x 10 of incline bench press.

I lightened up my dumbbell presses and focused more on contracting the muscle and hitting a few more reps than I normally do for this exercise. I’m adopting a new rule for dumbbells. If I have to get help getting them up, then it’s too heavy. I picked this philosophy up from one of Elliott Hulse’s videos in which he talks about building up those supporting muscles.

I proceeded with two exercises for triceps. I also hit some abs and finished with a 30 walk on the treadmill. I’ll be fueling up today for tomorrow’s leg workout.

Train with Passion,


2 Comments on Big Chest and Tris Workout

    • Joseph, 10 sets it’s definitely a lot. I’m using this off and on, somewhat playing it by ear and how I feel that day. The thing is, you don’t rest as much between sets as you’re performing this with about 60% of your max. So the 10 sets goes fairly quick. But sometimes I’ll use 10×10 for 3-4 exercises (the whole workout) while other times I may only do 10×10 for one exercise and just do 3-4 heavier, more intense sets for each exercise thereafter.

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