Chest & Triceps for Mass

October 20, 2014

-Chest & Triceps: This is geared towards mass!  So, If that's something you want to avoid, do less weight and more reps. 

 

Flat barbell bench 

2 warm up sets 12-15 reps

5x4-6 reps (heavy weight)

 

Incline Dumb bell press 4x6-8

 

Flat Bench Cable Flies 4x12-15

 

Cable Flies (handles down low) 4x12-15

 

Dips 3x Failure (wide grip)

 

Close grip bench 4x8-10 (this will target your triceps)

 

Skull crushers (EZ curl bar) 3x8-10

 

Cable Tricep Pressdown 3x12-15

 

One arm tricep press down (underhand) 3x Failure

 

 

 

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