Upper Chest & Triceps - Full Routine
April 3, 2017
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8:11Now PlayingUpper Chest & Triceps - Full Routine
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Upper Chest & Triceps Routine:
A - BB Bench Press (Reps 8-10, Tempo - 3011)
4 Sets, 80 seconds rest
B - Smith Machine Incline Press (Reps - 10, Tempo - 3030)
3 Sets, 80 seconds rest
C - Close Grip BB Press (Reps - 10, Tempo - 2010)
3 Sets, 80 seconds rest
D - Double Rope Tricep Extension (Reps - 10-12, Tempo - 2011)
3 sets, 60 seconds rest (Last Set Dropset)
E - Incline Bench Cable Fly (Reps - 10-12, Tempo - 3011)
3 Sets, 60 Seconds rest
F - Overhead Tricep Extension (Reps - 10, Tempo - 2010)
3 sets, 80 seconds rest
G - Incline Cable Press (Reps - 12-15, Tempo - 2011)
3 sets, 60 seconds rest
Bonus
Close Grip Landmine Chest Press (Reps - 12-15, Tempo - 3031)
Example of 2010 tempo:
2 second negative (eccentric phase)
0 second rest in lengthened position
1 second concentric
0 second holding contraction in shortened position
(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)
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