Build Muscle Recommended program

Chest & Triceps Day

The classic bodybuilding pairing: flat and incline presses, dips and flyes for a fuller chest, then close-grip presses, pushdowns and overhead extensions for horseshoe triceps.

11exercises

50min

25sets

0Done ×

Start workout

Training flow

Warm-up 2 exercises

rest 10s

rest 15s

Main 7 exercises

Barbell Bench Press

4 sets 6-10 reps Chest

rest 120s

Incline Dumbbell Press

3 sets 8-12 reps Chest

rest 90s

Chest Dip

3 sets 8-12 reps Chest

rest 90s

Pec Deck Fly

3 sets 12-15 reps Chest

rest 60s

Close-Grip Bench Press

3 sets 8-10 reps Triceps

rest 90s

Rope Triceps Pushdown

3 sets 10-12 reps Triceps

rest 60s

Cable Overhead Triceps Extension

2 sets 10-12 reps Triceps

rest 60s

Cool-down 2 exercises

Doorway Chest Stretch

1 sets 30s Chest

rest 10s

Overhead Triceps Stretch

1 sets 30s Triceps

rest 10s