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Training Day 16:Chest & Triceps:Tuesday

Training Day 16:Chest & Triceps:Tuesday

Overview: introduction
Overview: the program
Overview: training
Overview: supplementation
Overview: nutrition
Overview: frequently asked questions
Weekly overview: week 1
Training day 1: legs & abs: monday
Training day 2: chest & triceps: tuesday
Rest day: motivation: wednesday
Training day 4: back and biceps: thursday
Training day 5: shoulders: friday
Rest day: injury prevention: saturday
Rest day: the unexpected: sunday
Weekly overview: week 2
Training day 8: legs & abs: monday
Training day 9: chest & triceps: tuesday
Rest day: tracking progress: wednesday
Training day 11: back & biceps: thursday
Training day 12: shoulders: friday
Rest day: traveling: saturday
Rest day: mixing supplements: sunday
Weekly overview: week 3
Training day 15: legs & abs: monday
Training day 16: chest & triceps: tuesday
Rest day: cardio: wednesday
Training day 18: back & biceps: thursday
Training day 19: shoulders: friday
Rest day: gym bag: saturday
Rest day: recipes: sunday
Weekly overview: week 4
Training day 22: legs & abs: monday
Training day 23: chest & triceps: tuesday
Rest day: hydration: wednesday
Training day 25: back & biceps: thursday
Training day 26: shoulders: friday
Rest day: shopping: saturday
Final day: setting new goals: sunday

Give your lower body some much needed rest and hit your upper body hard today. The decrease in reps allows you to lift a little heavier, which is important for making the muscle grow.

Exercise

Start Position

End Position

Dumbbell Bench Press

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

Dumbbell Flye

Warm-up sets: 2 
Working sets: 3 
Reps: 10 reps to reach failure

Incline Dumbbell Bench Press

Warm-up sets: 2 
Working sets: 3 
Reps: 10 reps to reach failure

Incline Dumbbell Flye

Warm-up sets: 2 
Working sets: 3 
Reps: 10 reps to reach failure

Triceps Pushdown
(Straight-bar Attachment)

Warm-up sets: 2 
Working sets: 3 
Reps: 10 reps to reach failure

Cable Overhead Triceps Extension
(Straight-bar Attachment)

Warm-up sets: 2 
Working sets: 3 
Reps: 10 reps to reach failure

Bench Dips

Warm-up sets: 2 
Working sets: 3 
Reps: 10 reps to reach failure

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