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[UPWOD Nº31] The Chest & Triceps Mass Attack Workout

chest workout, chest workout plans, workout of the day, wod, daily workout, workouts, workout plan, workout plans, workout routine, workout routines, work out, gym workout, work out plans, workout program

*UPWODs are Lean It UP’s Workout of the Day. For more info on UPWODs, how to do them effectively, and what they’re all about, read the introductory guide before starting.

**You can find all of our previous UPWODs here.

PUSH IT OUT.

Go BIG and annihilate your chest and triceps with UPWOD Nº31, The Chest & Triceps Mass Attack Workout. Unlike a number of our superset heavy chest workouts that are designed to build endurance, chisel out definition, and attack fat, Nº31 has one main focus — add mass and size, slap on strength, and build a strong foundation for your upper body.

It uses a number of heavy barbell moves—including staples like the barbell chest press and incline press—that emphasize holistic strength and size; and finishes with a sequence of mass-building triceps exercises that methodically destroy all 3 heads.

Use it to build a full, hulking chest, stacked arms that POP, and pave the way for success in future workouts.



 

[UPWOD Nº31] The Chest & Triceps Mass Attack Workout


chest workout, chest workout plans, workout of the day, wod, daily workout, workouts, workout plan, workout plans, workout routine, workout routines, work out, gym workout, work out plans, workout program

TECHNIQUE TIP: UPWOD Nº31 requires that you go heavier than normal. Because of that, you’ll be doing fewer reps and increasing rest periods between sets (90-120 seconds). Focus on proper FORM, full RoM, and lifting with power and explosiveness.

*Bonus info for each exercise:

  • 1. Barbell Bench Press — replace with dumbbells if needed.
  • 2. Incline Barbell Bench Press — replace with dumbbells if needed.
  • 3. Dumbbell Pullovers — lie on a bench so that you’re perpendicular to it. Keep your hips and pelvis thrusted up.
  • 4. Narrow Grip Dumbbell Press — hold the dumbbells with a neutral grip and bring your elbows down into the side of your torso.
  • 5. Cable Crossovers — replace with dumbbell flies if needed.
  • 6. Barbell Skull Crushers — keep your upper arms stationary and lower down to 90º behind your head. Replace with dumbbells if needed.
  • 7. [SUPERSET] Overhead Dumbbell Triceps Extensions + Lateral Triceps Extensions — do both sets back to back. For regular OH DB triceps extensions, hold the top of a dumbbell with two hands and press straight up. For lateral OH triceps extensions, use a light dumbbell, press it straight overhead, and lower it down laterally behind your head to 90º.
  • 8. [SUPERSET] Cable Rope Triceps Extensions + Cable Reverse Triceps Pulldowns — do both sets back-to-back. For reverse triceps pulldowns, hold the bar with an underhand grip and squeeze at the bottom.

The grey column provides substitute exercises that you can do in-home with resistance bands (RBs) and dumbbells so that everyone can blast through the UPWODs.

If you don’t have resistance bands, I use and recommend Black Mountain’s set. If you need dumbbells, I love the Bowflex SelectTech 552 adjustable dumbbells.



Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto