Workouts
Chest and triceps workout
Chest and triceps workout is a 50-minute workout for intermediate level with barbell, dumbbells, cables: Bench press (4 × 6–8), Incline dumbbell press (3 × 8–10), Cable fly (3 × 12–15), Dips or machine dips (3 × 8–12).
| Time | 50 minutes |
|---|---|
| Level | Intermediate |
| Equipment | Barbell, dumbbells, cables |
The workout
| Exercise | Sets × reps | Rest |
|---|---|---|
| Bench press | 4 × 6–8 | 2–3 min |
| Incline dumbbell press | 3 × 8–10 | 2 min |
| Cable fly | 3 × 12–15 | 60 s |
| Dips or machine dips | 3 × 8–12 | 90 s |
| Triceps rope pushdown | 3 × 10–12 | 60 s |
How to do it well
- Keep the shoulders pinned back on bench: it spares them and gets you more chest.
- Leave 1 to 2 reps in the tank on all but the last set.
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*Start lighter than you think, and stop if something hurts. This is general training information, not medical advice.*
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Keep reading
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