But you want more than “OK progress.” You’re hungry for gains. Bench press gains. Chest gains. Tricep gains.
Let’s be real here. Having a weak bench press sucks. There’s nothing worse than hitting the gym and struggling to push up 200 pounds. This type of weakness is embarrassing. And when your arm size sucks too… double whammy.
I’ve always preferred training two muscle groups in one session. With every gym session, I usually train a large muscle group and a small muscle group and spend about 90 minutes in the gym altogether.
Chest Workout
Bench Press (Barbell) – 4 Sets/8-12 Reps
Incline Bench Press (Barbell) – 4 Sets/8-12 Reps
Weighted Push-ups – 3 Sets / 8-12 Reps
Dumbbell Pullovers – 3 Sets /8-12 Reps
Standing Cable Flyes – 3 Sets / 10-12 Reps
Triceps Workout
Flat Bench Triceps Extension – 3 Sets / 10-12 Reps
Overhead Rope Extensions – 3 Sets / 10-12 Reps
Dips (Weighted Dips) – 3 Sets / 10-12 Reps
Triceps Cable Pushdown – 3 Sets / 10-12 Reps
Overhead Dumbbell Extensions – 3 Sets / 10-12 Reps