People think you have to spend a lot of time in the gym in order to reap great results. Not true at all, I’ve recently cut back on the amount of time I spend in the gym.
I’m just trying to keep my workouts short, effective and intense, anywhere from 45-60 minutes.
In this article, I’ll be sharing how you too can build an awesome chiseled upper body with this highly effective chest and triceps workout for building mass.
That means big, powerful chest and triceps that will literally turn heads.
If you have been reading the rest of my posts your will find all my other exercises under the category “Workouts” on my blog.
Chest and Triceps Workout – The Same Day
Training a large muscle group (chest) and small muscle group (triceps) is best especially if you are following a workout split routine.
It doesn’t matter whether you want to build up or get a chiseled body, exercising both chest and triceps is a great choice to make. I’ve been following this routine for years and I never grow tired of it, because it simply works!
When I train, I usually do a compound exercise such as bench press, squat or deadlift followed by an isolation exercise such as skull-crushers or dips.
So here is the workout program in detail:
Chest and Tricep Workout: Exercises 1 – 4
The idea behind this chest and tricep workout is to blitz the muscles with compound exercises and then shred them with isolation exercises so that they are rebuilt even stronger. All done in less than 1 hour.
Exercise 1: Wide Grip Barbell Bench Press
How to perform this exercise:
Lie flat on a bench. unhook the barbell from rack over upper chest, using a wide overhand grip.
Lower weight to mid-chest. Press bar upward until arms are extended. Repeat.
Sets and Reps: (take 2 minute rest between sets)
Set 1: 6 repetitions – 70% of 1 rep maximum
Set 2: 6 repetitions – 80% of 1 rep maximum
Set 3: 6 repetitions – 80% of 1 rep maximum
Set 4: 6 repetitions – 70% of 1 rep maximum
Exercise 2 – Incline Barbell Bench Press
How to perform this exercise:
Lie back on an incline bench. Unhook the bar from rack over upper chest using wide overhand grip.
Lower the weight to upper chest. Press bar until arms are extended. Repeat.
Sets/reps: Take a two minute break between sets.
- Set 1: 6 repetitions – 70% of 1 rep maximum
- Set 2: 6 repetitions – 80% of 1 rep maximum
- Set 3: 6 repetitions – 80% of 1 rep maximum
- Set 4: 6 repetitions – 70% of 1 rep maximum
Exercise 3 – Decline Barbell Bench Press
How to perform this exercise:
Lie back on a decline bench with feet under leg brace. Unhook barbell from rack over chest using wide overhand grip
Lower the weight to chest. Press bar until arms are extended. Repeat.
Sets/reps: Take a two minute break between sets.
Set 1: 10 repetitions – 60% of 1 rep maximum
Set 2: 6 repetitions – 80% of 1 rep maximum
Set 3: 6 repetitions – 80% of 1 rep maximum
Set 4: 6 repetitions – 80% of 1 rep maximum
Exercise 4 – Cable Crossovers
How to perform this exercise:
First of all, set the type of resistance you want to use, then grab a pull in each hand, step forward while pulling both arms in front of you in hugging motion with elbows in fixed position.
With slight bend in your elbows, bring arms out to your side so that you feel your chest muscles stretch. Then squeeze your chest muscles while you bring arms back to starting position. Repeat.
Sets/ reps: Take a one minute break between sets..
- Set 1: 8 repetitions – 70% of 1 rep maximum
- Set 2: 6 repetitions – 80% of 1 rep maximum
- Set 3: 6 repetitions – 80% of 1 rep maximum
- Set 4: 6 repetitions – 70% of 1 rep maximum
Chest and Tricep Workout: Exercises 5 & 7
Exercise 5 – Close Grip Triceps Bench Press
How to perform this exercise:
Lie flat on a bench and grab the barbell with a shoulder width grip.
Lower weight to chest with elbows close to body. Push barbell back up until arms are straight. Repeat.
Sets/ reps: Take a one minute break between sets.
- Set 1: 8 repetitions – 70% of 1 rep maximum
- Set 2: 6 repetitions – 80% of 1 rep maximum
- Set 3: 6 repetitions – 80% of 1 rep maximum
- Set 4: 6 repetitions – 80% of 1 rep maximum
How to perform this exercise:
Exercise 6 – Seated Triceps Dumbbell Press
Grab a dumbbell with both hands and position it over your head under inner plates (heart shaped grip)
With elbows over head, lower forearm behind upper arm by flexing elbows. Flex wrists at bottom to avoid hitting dumbbell on back of neck. Raise dumbbell over head by extending elbows while hyperextending wrists. Return and repeat.
Sets/ reps: Take a one minute break between sets.
Set 1: 8 Repetitions
Set 2: 8 Repetitions
Set 3: 8 Repetitions
Set 4: 6 Repetitions
Exercise 7 – Triceps Pushdown
How to perform this exercise:
Attach a rope to a high pulley.
Face high pulley and grasp cable attachment with narrow overhand grip. Position elbows to side
Extend arms down. Return until forearm is close to upper arm. Repeat.
Sets/ reps: Take a one minute break between sets.
- Set 1: 8 repetitions – 70% of 1 rep maximum
- Set 2: 6 repetitions – 80% of 1 rep maximum
- Set 3: 6 repetitions – 80% of 1 rep maximum
- Set 4: 6 repetitions – 80% of 1 rep maximum
Final Note:
Follow this chest and triceps workout routine for 4-6 weeks and make sure to increase the weight in small increments each week. Do this and you start experiencing strength and muscle gains.
- Eat a high protein meal after training (anywhere from 20-30 mins).
- Try get at least 8-10 hours of sleep
- Keep a training log as it will make you accountable with your goals and keep you highly motivated.
If you want to get my complete workout program then check out “My Drug-Free Muscle Mass Program” right here!
This program works as long as you put the work in. Give it a try!
