Workout Routine

Free

DAY1: CHEST & TRICEPS

by Aari Zakaria

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CHEST TRICEPS

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

Workouts

CHEST: UPPER / MID / LOWER PECT

incline bench press

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

incline bench press

4 sets

SEATED CABLE PRESS (Mid Pect)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

SEATED CABLE PRESS (Mid Pect)

4 sets

Cable pect fly

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

Cable pect fly

4 sets

single arm triceps extension (cable: overhead)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
30 sec
2
–
–
10
30 sec
3
–
–
10
30 sec
4
–
–
10
30 sec

single arm triceps extension (cable: overhead)

4 sets

cable kickback

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

cable kickback

4 sets

bench press (flat)

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

bench press (flat)

4 sets

TRICEPS CABLE PULLDOWN

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

TRICEPS CABLE PULLDOWN

4 sets

triceps extension

Set
Intensity
Weight
Reps
Rest time
1
–
–
15
60 sec
2
–
–
10
60 sec
3
–
–
10
60 sec
4
–
–
10
60 sec

triceps extension

4 sets