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[WOTM, 06/2015] Dominate Fat And Slap On Muscle Mass With The 4-Day Juggernaut Workout Program

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Workout B — Chest & Triceps


 

1. Barbell Bench Press


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How To:

Protocol: 3 sets — 10 reps

Target Muscle(s): Chest, Triceps

  • (1) Lie on a flat bench with a loaded barbell. Position your hands slightly wider than shoulder width apart. Draw your shoulder blades back and place a slight arch in your back.
  • (2) Slowly lower until the barbell is right above your chest (the bar can touch, but don’t bounce it). Your arms should stay at a 45° angle with your torso — not 90º.
  • (3) Powerfully contract your chest and press the barbell straight up.

You can also substitute with the Dumbbell Chest Press.

 

2. Incline Barbell Bench Press


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How To:

Protocol: 3 sets — 10 reps

Target Muscle(s): Chest (Upper), Triceps

  • (1) Set up a bench so that it’s at a 45º angle.
  • (2) Dig your feet into the ground and press the dumbbells straight up over the upper part of your chest. Keep your arms at 60º with your torso.
  • (3) Slowly lower the dumbbells until they’re in line with your collarbone. Powerfully press up and SQUEEZE your pecs together at the top.

You can also substitute the Incline Dumbbell Chest Press.

 

3. Cable Crossovers


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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Chest, Biceps

  • (1) Set up two cables so they’re roughly at chest height.
  • (2) Place a slight bend in your arms, lean forward, retract your shoulder blades, and powerfully pull the cables in towards each other.
  • (3) SQUEEZE your pecs as hard as possible to maximize the contraction and slowly release back to start.

 

4. Dips


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How To:

Protocol: 4 sets — 15 reps

Target Muscle(s): Triceps, Chest

  • (1) Set-up on parallel bars. Lean forward slightly and slowly lower your body until your triceps are parallel with the ground.
  • (2) Powerfully contract your triceps + chest and press all the way up. SQUEEZE at the top.
  • (3) Repeat for 15 total reps. If you’re strong enough, hold a dumbbell between your feet — you’ll crank up the difficulty and put more pressure on your chest/triceps.

If regular dips are too difficult, do bench dips instead.

 

5. 

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How To:

Protocol: 3 sets — 12 reps

Target Muscle(s): Triceps

  • (1) Lie on a bench and hold a barbell straight above your chest with an overhand grip.
  • (2) Without shifting your upper arms forward or back, bend your elbows and slowly lower the barbell down towards your head. Stop when your forearms are below parallel, but safely above your forehead.
  • (3) Powerfully contract your triceps and raise the bar back to start. Squeeze your triceps at the top for 1 second and repeat.

 

6. Triceps Pulldowns


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Image: Bodybuilding.com

How To:

Protocol: 2 sets — 12 reps

Target Muscle(s): Triceps

  • (1) Set-up a cable station with a rope attachment. Hold the rope, contract your triceps, and powerfully extend down as far as possible. Squeeze your triceps at the bottom and KEEP YOUR UPPER ARMS STATIONARY.
  • (2) Slowly release and raise the rope until your forearms are slightly beyond parallel with the floor. Repeat.

Make sure not to swing, rock, or use your bodyweight to move the weight. It should be all triceps.

 

7. Decline Pushups


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How To:

Protocol: 2 sets — failure

Target Muscle(s): Chest, Triceps, Core

  • (1) Place your feet on a bench, chair, or elevated platform and move into push up position.
  • (2) Bang out as many push ups as possible until you collapse (failure).
  • (3) Rest and do it again for a second set.
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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 Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).
Bryan DiSanto
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