If you’re a steady follower of HFP, you know we don’t put out just any workout. All of them are tried and tested. If fact, you’ve probably seen the results yourself.
If you’ve wrapped up both programs, or looking to recycle one or the other, go ahead a swap in this chest and triceps workout.
For the first grouping; choose a weight you can just barely reach 12 reps with. If you hit failure before 12, move down in weight by 5-lb. increments.
For the second grouping; choose a weight you can barely do 10 reps with. Drop the weight so you can barely do another 10 reps. Do this 3 times total.
Barbell Flat Chest Press 4 x 12 – 60 second rest
Incline DB Chest Press 4 x 12 – 60 second rest
Decline Bench DB Press with Twist 4 x 12 – 60 second rest
Push Ups on DB – SS with – DB Bent Over Kickbacks 3 x 12 – 45 seconds rest
Flat Bench DB Fly – SS with – Straight Bar Cable Tricep Press Downs – 3 x 12 – 45 seconds rest
DS – Cable Overhead Tricep Extensions – 1 x 10/10/10