CHEST AND TRICEPS ROUTINE

This free workout routine can be a part of your online exercise program. View each workout exercise in the workout program example below.

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Created By:

MattCut on March 07, 2011

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Workout Category:

Strength Training Only

Workout Type:

Weightlifting

Experience Level:

Advanced

Target Gender:

Men

Body Parts:

Chest, Triceps

Workout Length:

7 days

Workout Days:

Monday, Tuesday, Wednesday, Thursday, Saturday

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Dumbbell Bench Press	53 lbs.	20	60
	63 lbs.	12	60
	73 lbs.	8	60
	73 lbs.	6	60
	73 lbs.	5	60
Incline Dumbbell Press	43 lbs.	18	60
	53 lbs.	10	60
	53 lbs.	8	60
	53 lbs.	8	60
Decline Dumbbell Bench Press	53 lbs.	12	60
	63 lbs.	10	60
	63 lbs.	7	60
	63 lbs.	6	60
Barbell Bench Press	155 lbs.	6	60
	155 lbs.	5	60
	155 lbs.	4	60
Dumbbell Flyes	30 lbs.	12	60
	30 lbs.	9	60
	30 lbs.	8	60
Incline Dumbbell Flyes	30 lbs.	8	60
	30 lbs.	7	60
	30 lbs.	7	60
Triceps
Dumbbell Triceps Press	30 lbs.	20	60
	53 lbs.	6	60
	53 lbs.	5	60
	53 lbs.	5	60
Supine Triceps Extensions	65 lbs.	8	60
	65 lbs.	7	60
	65 lbs.	5	60
	65 lbs.	6	60
One-Arm Dumbbell Kickbacks	23 lbs.	10	60
	23 lbs.	10	60
	23 lbs.	9	60
	23 lbs.	9	60
Triceps Cable Pushdowns	50 lbs.	9	60
	50 lbs.	8	60
	50 lbs.	7	60
	50 lbs.	6	60
Reverse-Grip Triceps Extension	50 lbs.	10	60
	50 lbs.	8	60
	50 lbs.	7	60
	50 lbs.	8	60

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