NEW Chest and Tricep Routine - Lean Gain Principles - CYCLE 3

This is today's CHEST and TRICEP routine in Cycle 3...

Fly Machine

1 warmup set then 4 sets of 15. On the last set, I dropped the weight about 50% and did 25 more reps. 

Dumbbell Incline Press

 (medium height) No warmups here because I knew the weight I needed. I did 4 tough sets of 15 here. After the last set of 15, I did a drop set of 25 reps with a weight roughly 50% of my working sets.

Flat Bench Barbell 

4 sets of 15 - Started with a weight here that was a little heavy for 15 reps. The 2nd and 3rd sets I dropped the weight so I could get a continuous 15 reps. Just like before, after the last set of 15 I dropped the weight about 50% and did 25 more reps. 

Low Incline Hex Dumbbell Press

4 sets of 15 reps - I really like these. When doing these, you are press the dumbbells into each other the entire rep and this is with palms facing. Just like before, after the last set of 15 I dropped the weight about 50% and did 25 more reps. 

Cable Flyes 

4 sets of 15 - At this point my chest was exhausted but I finished all 4 sets including the drop set of 25 reps at the end.

 

TRICEPS

Close Grip Straight Bar Ext.

4 sets of 15 - I bent forward slightly here and kept the elbows slightly forward also. I made sure to squeeze at the bottom of every rep. Just like before, after the last set of 15 I dropped the weight about 50% and did 25 more reps. 

Bent Over Tricep Ext w/ Straight Bar

4 sets of 15 - On these I faced the plates and bent over pushing the bar forward. I made sure to get a good stretch at the backend and a good squeeze at the bottom. Just like before, after the last set of 15 I dropped the weight about 50% and did 25 more reps. 

 

Cross Body Tricep Ext. 

4 sets of 15 - Here I went to a dual cable machine and took off the handles, grabbed the hooks with opposite hands. Bent slightly forward and pushed the weight down and back. This is a good variation between a tricep pushdown and tricep kickback. Just like before, after the last set of 15 I dropped the weight about 50% and did 25 more reps. 

 

And that was it. GREAT TRAINING SESSION, LOVED IT. Also I forgot, I did 4 sets of 20 on cable crunches. 

If you liked this workout and would like to know more about our Training Programs...Shoot us an email at support@purelabelnutrition.com 

 

HAVE YOU TRIED OUR NEW PRE-WORKOUT?