Workout Routine

Free

Chest and Triceps

by shalashaskabob

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Targeted muscles
front
back
Click a muscle to see how much a workout targets it
Unaffected
Light
Moderate
High
Very High

Workouts

Workout 1

bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

bench press

3×5

tricep pushdown

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
100 sec
2
–
–
15
100 sec
3
–
–
15
100 sec

tricep pushdown

3×15

fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
5
100 sec
2
–
–
5
100 sec
3
–
–
5
100 sec

fly

3×5

diamond push-ups

Set
Reps
Rest time
1
10
100 sec
2
10
100 sec
3
10
100 sec

diamond push-ups

3×10

skull crushers

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

skull crushers

3×10

plank

Set
Time
Rest time
1
90 sec
100 sec

plank

1×90 s

cable crossover

Set
Intensity
Weight
Reps
Rest time
1
–
–
10
100 sec
2
–
–
10
100 sec
3
–
–
10
100 sec

cable crossover

3×10

Abs

Set
Intensity
Weight
Reps
Rest time
1
–
–
50
100 sec

Abs

1×50