Workout Routine

Free

Chest/ triceps

by Clove1

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Starting TM is 90% of 1RM.

Targeted muscles
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back
Click a muscle to see how much a workout targets it
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High
Very High

Workouts

Chest/triceps

Cable flys

Set
Intensity
Weight
Reps
Rest time
1
45% 1RM
20 lbs
10
60 sec
2
45% 1RM
20 lbs
10
60 sec
3
45% 1RM
20 lbs
10
60 sec
4
45% 1RM
20 lbs
10
60 sec

Cable flys

4×10

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
60% 1RM
15 lbs
12
100 sec
2
85% 1RM
21 lbs
8
100 sec
3
85% 1RM
21 lbs
8
100 sec
4
85% 1RM
21 lbs
8
100 sec
5
85% 1RM
21 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 6 lbs
Extra 3+ reps, increase 1RM by 11 lbs

incline bench press

5 sets

bench press

Set
Intensity
Weight
Reps
Rest time
1
85% 1RM
130 lbs
8
100 sec
2
85% 1RM
130 lbs
8
100 sec
3
85% 1RM
130 lbs
8
100 sec
4
85% 1RM
130 lbs
8 +
amrap
Prog. Overload
100 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 5 lbs
Extra 3+ reps, increase 1RM by 10 lbs

bench press

4×8+

decline bench press

Set
Intensity
Weight
Reps
Rest time
1
80% 1RM
20 lbs
8
60 sec
2
80% 1RM
20 lbs
8
100 sec
3
80% 1RM
20 lbs
8
60 sec
4
80% 1RM
20 lbs
8 +
amrap
Prog. Overload
60 sec

This AMRAP set is also a target for Progressive Overload rules. If you do more reps than 8, the 1RM will be suggested to increase next session.

Progressive Overload
Extra 1-2 reps, increase 1RM by 1 lbs
Extra 3+ reps, increase 1RM by 2 lbs

decline bench press

4×8+

triceps kickback cable

Set
Intensity
Weight
Reps
Rest time
1
85% TM
34 lbs
10
100 sec
2
85% TM
34 lbs
10
100 sec
3
85% TM
34 lbs
10
100 sec

triceps kickback cable

3×10

triceps extension with rope

Set
Intensity
Weight
Reps
Rest time
1
85% TM
34 lbs
10
100 sec
2
85% TM
34 lbs
10
100 sec
3
85% TM
34 lbs
10
100 sec

triceps extension with rope

3×10

Reverse grip tricep extention with bar

Set
Intensity
Weight
Reps
Rest time
1
85% TM
34 lbs
10
100 sec
2
85% TM
34 lbs
10
100 sec
3
85% TM
34 lbs
10
100 sec

Reverse grip tricep extention with bar

3×10