CHEST/TRI

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:

peetoe on January 29, 2010

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Workout Category:

Strength Training Only

Workout Type:

Endurance

Experience Level:

Intermediate

Target Gender:

Men

Body Parts:

Chest, Triceps

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Workout Routine Sample

Day 1

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Barbell Bench Press	110 lbs.	15	60
	155 lbs.	10	60
	155 lbs.	15	60
	155 lbs.	15	60
	155 lbs.	15	60
Dumbbell Flyes	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Pushups	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
Triceps
Close-Grip Bench Press	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Lying Triceps Extensions	70 lbs.	15	60
	70 lbs.	15	60
	70 lbs.	15	60
Dumbbell Triceps Press	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60

Day 3

Strength Training Exercises	Exercise Weight	Exercise Reps	Rest (sec.)
Chest
Incline Dumbbell Press	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
	50 lbs.	12	60
Barbell Bench Press	110 lbs.	15	60
	155 lbs.	10	60
	155 lbs.	15	60
	155 lbs.	15	60
	155 lbs.	15	60
Dumbbell Flyes	30 lbs.	12	60
	30 lbs.	12	60
	30 lbs.	12	60
Pushups	-	20	60
	-	20	60
	-	20	60
	-	20	60
	-	20	60
Triceps
Close-Grip Bench Press	110 lbs.	12	60
	110 lbs.	12	60
	110 lbs.	12	60
Lying Triceps Extensions	70 lbs.	15	60
	70 lbs.	15	60
	70 lbs.	15	60
Dumbbell Triceps Press	50 lbs.	20	60
	50 lbs.	20	60
	50 lbs.	20	60

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