Chest & Triceps (A)

39 min - Triceps, Shoulders

Incline Dumbbell Bench Press Dumbbell Bench Press Dumbbell Declined Bench Press

Set Reps Weight Rest Set Reps Weight Rest Set Reps Weight Rest
1 12 20 kg 90 sec 1 12 20 kg 90 sec 1 12 20 kg 90 sec
2 10 22 kg 90 sec 2 10 22 kg 90 sec 2 10 22 kg 90 sec
3 8 25 kg 90 sec 3 8 25 kg 90 sec 3 8 25 kg 90 sec

Cable Crossover Parallel Dip Bar Lying Triceps Extension

Set Reps Weight Rest Set Reps Weight Rest Set Reps Weight Rest
1 12 10 kg 90 sec 1 12 0 kg 90 sec 1 12 15 kg 90 sec
2 10 15 kg 90 sec 2 10 0 kg 0 sec 2 10 20 kg 90 sec
3 8 15 kg 90 sec 3 8 0 kg 0 sec 3 8 20 kg 90 sec
OPCIONAL

Triceps Pressdown

Set Reps Weight Rest

1 12 35 kg 90 sec
2 10 40 kg 90 sec
3 8 45 kg 90 sec

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