5/6/13 MASS BUILDING CHEST AND TRICEPS WORKOUT

Stretch for 10 minutes.

1 set of Front Squats with 135 lbs. for 5 reps.
- 45 second rest before next set.

1 set of Front Squats with 205 lbs. for 5 reps.
- 45 second rest before next set.

5 sets of Front Squats with 225 lbs. for 3 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Wide Grip Barbell Bench Press with 225 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

1 set of Dips for 11 reps.
- 45 second rest before next set.

3 sets of Dips for 9 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Incline Log Press with 130 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Overhead Triceps Extension with 75 lbs. barbell for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

4 sets of Standing Cable Triceps Extensions with 160 lbs. for 12 reps.
- 45 second rest between sets, with 120 second rest before proceeding to next exercise.

5 sets of Standing Cable Crunches with 90 lbs. for 20 reps.
- 45 second rest between sets.

My target on the Dips was 20 reps, but I went to failure as noted above. I will continue to push my self until I get there.


If you like what you have read, please click on the link below and "Like" my page. Thank you!
Osa McDonald (Athlete)