Name: Playbook - Ben Chidiebele - Chest | Triceps
Uploaded: 2024-01-14T00:18:16.976Z
Duration: 75 min
Description: Chest | Triceps

1 warmup set
2 working sets of 8-12 reps

Pyramid up (start off light and gradually get heavier with the sets)

Cable Chest Fly

2 working sets of 12-15 reps

Chest is already warmed up so go heavy to start the sets. Also aim to get a higher weight to really emphasize hypertrophy results.

Incline Dumbbell Bench

Machine Chest Press

2 sets of 8-12 reps 

If you can’t do Bodyweight yet, use the assisted machine if your gym has it. 

Alternatives: pushups (2 sets of 30-50 reps)

Bodyweight Dips

3 sets of 8-12 reps

Can also use dumbbells. Make sure to keep upper arm stationary and only move forearms up and down. Squeeze triceps at top of the movement

Triceps Skullcrushers

3 sets of 8-12 reps

Go heavy, but make sure to go full range of motion and really squeeze your triceps at the bottom of the movement. 

Do a drop set if needed to help you finish the set

Triceps Pushdown

Chest | Triceps

Quads | Hamstrings | Calves

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Steven

Greg

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Roderick

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Legs (Quad Dominant)

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Back & Biceps (10/27)

Chest Destroyer

Big Back Day

Great, any substitutions if we don’t have a tibia raise machine at our gym?

Dylan

Legssssss

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Chesttttttt

incredible. this workout turn boys into men 💪🏽🔥🅿️

Chest | Triceps

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