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[WOTM, 11/2014] Build An Elite Physique With The 4-Day Muscle Thrashing Workout Program

Workout D — Chest & Triceps


 

1. DROP SET — Dumbbell Chest Press  


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Image: Bodybuilding.com

How To:

Protocol: 3 drop sets — 12 reps + 12 reps + 12 reps

Target Muscle(s): Chest, Triceps

If you’ve never done a drop set, here’s how it works. They’re evil, but oh-so-potent.

  • Complete 3 sets of the Dumbbell Chest Press—without rest—decreasing the weight used in each subsequent set. Drop the weight by roughly 25% from set-to-set.
  • For example, you could do 12 reps with 60 pounds, 12 reps with 45 pounds, and then 12 reps with 30 pounds in a row. Don’t worry if you fatigue and can’t bang out a full 12 reps on sets #2 and #3. Push through the burn and do as many as possible.

We’re doing three TOTAL drop sets.

 

 

2. Incline Dumbbell Chest Press


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How To:

Protocol: 3 sets — 12 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.

 

 

3. SUPERSET — Dumbbell Pullovers Dumbbell Chest Flies


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How To:

Protocol: 3 supersets — 12 reps + 12 reps

Target Muscle(s): Chest, Lats

  • (1) Complete 12 reps of the Dumbbell Pullover. Lie perpendicular across a flat bench with a dumbbell directly over your chest. Keep your arms extended and slowly lower the weight behind your head.
  • (2) Contract your lats and lower chest and pull the dumbbell back up to start. Thrust your hips up so that your body is flat. Your abs should be tight the entire time.
  • (3) Immediately, without rest, grab a second set of dumbbells and do 12 Dumbbell Chest Flies. Squeeze your chest at the top.

 

 

4. Dips


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How To:

Protocol: 3 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 hard, do bench dips.

 

 

5. Overhead Triceps Extensions


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How To:

Protocol: 2 sets — 12 reps

Target Muscle(s): Triceps

  • (1) Sit down on a flat bench and hold a dumbbell straight up above your head.
  • (2) Keep your core tight, back straight, and the lower part of your arms stationary. Slowly hinge at your elbows and lower the weight behind your head. Your forearms should be slightly further than parallel with the ground. Make sure that your elbows stay tucked in tight.
  • (3) Powerfully contract your triceps and press the dumbbell straight overhead.

 

 

6. Twisting Push Ups


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How To:

Protocol: 2 sets — 10 reps/side

Target Muscle(s): Chest, Triceps

  • (1) Do a regular push up, but at the top of the movement, rotate onto your right hand and twist up into a side plank. Reach your left hand up as far as possible.
  • (2) Continue to alternate until you’ve done 10 twisting push ups per side (or until failure).

 

 

7. Lying Triceps Extensions


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Image: Bodybuilding.com 

How To:

Protocol: 2 sets — 15 reps

Target Muscle(s): Triceps

  • (1) Lie down on a flat bench and raise 2 dumbbells straight above your chest. Maintain a tight core.
  • (2) Keep the lower part of your arms straight and locked, hinge at your elbows, and slowly lower the dumbbells down beside your head. DO NOT lower them on top of your face. Teeth are important. Also, keep your elbows tucked in — don’t flare them out.
  • (3) Powerfully contract your triceps and shoot the dumbbells back up to starting position.

 


Pages: Legs/HIIT | Shoulders/Abs | Back/Biceps | Chest/Triceps | Recap

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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