CHEST & TRICEPS – Muscle Quality Workout

Bench Press
5 sets, 10-12 reps
*Last set, slow negatives until failure

Incline Bench Press (smith machine)
4 sets – 10-12 reps

Seated Cable Flyes
3 sets – 12-15 reps

Bodyweight dips until failure
3 rotating sets

Rope Pushdown + Overhead Tricep Extension
3 supersets – 8+8 reps

Underhand Tricep Pushdown (uni-lateral)
3 sets – 10-12 reps

Tricep finisher: bodyweight french press + skullcrusher + close-grip press
2 sets – 10 reps each or until failure

Classic & Personalized Workout and Nutrition Plans?
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(Also for plant-based diets!)



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