Chest and Triceps

Workout Name : Chest and Triceps

Shared By : JefitTeam VIP


Frequency : 1 days / week
Day Type : Day of the Week
Type : General Fitness
Difficulty : Beginner
Downloads / Views : 159 / 22188

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Every Day is Chest Day!
This workout workouts out the complementary exercise groups together on the same day. Begin with active stretching of the shoulders. If your gym has exercise bands a great stretch to warm up the shoulder joint are rotationals putting resistance against each head. When performing the different push exercises, make sure you brace the core and control the weight.

We've left out any cardio or core exercises, but feel free to add them into the workout.

Warming Up
Especially for compound lifts we recommend warming up with lighter weights before your working sets. A common warmup scheme is 10-15 sets with a very light weight, followed by intermediate sets until you do 1 rep of your working weight.

Reps, Sets and Rest
There are many different rep schemes that'll help you reach your goals. We've set 3 sets of 8 reps by default, but feel free to change it to your own liking.

Getting Help
If you need some help getting started, join our facebook group and our team and existing community would be happy to help!

ANY Chest and Tricep
Muscle Exercise Name Timer Reps Sets Track


Barbell Bench Press Barbell Bench Press 120 sec 8 3 Progress Chart


Barbell Incline Bench Press Barbell Incline Bench Press 120 sec 8 3 Progress Chart


Dip Dip 90 sec 8 3 Progress Chart


Machine Fly Machine Fly 60 sec 8 3 Progress Chart


Cable Rope Triceps Pushdown Cable Rope Triceps Pushdown 60 sec 8 3 Progress Chart


Push Up Push Up 60 sec 8 3 Progress Chart