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Big Man On Campus: Week 1, Day 1

Become the Big Man on Campus. Jumpstart your growth with a mass-building chest and triceps workout.

Maybe there's a girl you want to impress, or you're ready to put "skinny kid" in your rearview. Maybe you need extra size for your sport, or you're just eager to learn and lift for life. Whatever your motivation, I'll help you become Big Man on Campus.

Today's chest and triceps workout will introduce you to hard work and heavy weight. You'll get to know big dumbbells and short rest periods. After this training session, your chest and triceps will be so pumped you'll have trouble removing your shirt.

Big Man On Campus: Chest & Triceps Training

Watch The Video - 15:54




Schedule. Track. Succeed.

Chest/Triceps/Abs

Bigger Man Tips

Everything I do is based on progression. To get bigger and stronger, you have to add weight, decrease rest time and focus up. Get pumped and don't let your form get sloppy. Don't cheat yourself of great results. Increase weight every time you can over the next 12 weeks.

Mental Game ///

Get motivated every day. You can't walk into the gym if you're not ready to work. You need to prepare yourself to go through hell. This isn't going to be easy, but guess what: Life and college aren't always easy.

What you learn in the gym each day is something you can transfer to your school studies and the rest of your life. You need discipline and focus because you'll be pushed to your limits. As soon as you step foot in the gym, it's all business—that's the only way to succeed.

Exercise Tips

Incline Press ///

After the fourth set, immediately strip some weight and move into a dropset to take this exercise beyond momentary muscle failure. Do 21 reps, switching your hand positions after every seven reps.

Do seven reps with a close grip, seven with a medium grip and seven with a wide grip. Changing your hand position will isolate different areas of the chest.

In order to save my shoulders, I don't bring the bar all the way to my chest on the way down. The downward movement should stop about four inches above your chest, and then you'll press all the way up.

Incline Flye ///

I do two incline exercises because I have a weak upper chest. It's my weakness, so I use the priority principle to attack my weak spots first. Back-to-back incline exercises might feel weird at first, but in a couple weeks, you'll be thanking me.

As you do the movement, don't touch the dumbbells together at the top. You want to keep constant tension on the chest—all the way down and all the way up. When you do your final drop set, do it without rest. You want to force that blood into your chest.

Dumbbell Press ///

The dumbbell press builds mass and adds thickness to the middle chest. It's a compound exercise, so you'll be resting 60-to-90 seconds. Because we're doing a lot of chest work today, you might have to use lighter weight than you're used to pressing. Don't let that bother you.

Don't let your form suffer when you add weight. Keep your chest expanded and your elbows tight. You don't want your anterior delts or triceps to start taking over the move.

Chest Dip and Push-Up ///

Jump on the parallel bars or dip machine. Lean forward so that your chest is over your knees. This is your starting position. As you come down, your chest should be stressed and there shouldn't be any stress on your triceps. Raise up by squeezing your chest. It should feel almost like a flye movement.

Watch the video: My push-ups may look strange, but they're great for getting a massive pump. Act like you're going into a yoga downward dog and walk your feet in. Rock forward and then push back. This intense superset is what separates the contenders from the pretenders.

Skull Crusher and Close-Grip Bench ///

I train chest and triceps together because you work your triceps as a secondary muscle when you hit your chest. Generally, pushing motions involve both the chest and the triceps. This superset is sure to blast your triceps right off the bat.

When you rest, grab a drink, flex, stretch, and keep your eye on the clock. Sixty seconds goes by quickly. Don't rest any longer than necessary. You're almost to the end of this workout, so push with everything you've got. Your future, bigger self will thank you.

Triceps Pushdown ///

For pure triceps extension, don't engage your shoulders and keep your elbows down by your sides. If you're like me and have an area of your triceps that needs some extra work, try partial movements to force more blood into the muscle.

Dumbbell Extension ///

Don't rest during this dumbbell extension bomb. You'll perform drop set after drop set. If you can't move your arms, you know this quadruple finisher is working. Your arms should be torched. If you need a little help drinking your protein shake, don't hesitate to ask a buddy.


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forestopher

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forestopher

During the superset of Tricep Pushdowns and Dumbell Overhead Extensions do we do quadruple dropsets for one super set or all of them, anybody know how that works?

Aug 31, 2012 12:27pm | report
 
lovellman

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lovellman

Superset:
Crushers - x1 WarmUp - x3 Working
Close Grip Press x1 WarmUp - x3 Working
_____________
Pushdowns - x3
_____________
Overheads - 4xDropSet EachSet

Aug 31, 2012 1:02pm | report
SimplyJay

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SimplyJay

The Tricep Pushdowns and Dumbbell Overhead Extensions are individual exercises. You aren't super setting those my man. You do the quadruple drop only on overheads to end the tri's with some burn.

Sep 1, 2012 9:14pm | report
stevecook_32

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stevecook_32

Thank you simplyJay and Lovellman

Sep 3, 2012 3:44pm | report
pacheco25nick

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pacheco25nick

all of them

Jul 11, 2013 5:29pm | report
SteveBalto

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SteveBalto

the dumbbell overhead is not 4x dropsets.... its only one set... one dropset with 3 drops.

Dec 25, 2013 5:45pm | report
RichSchoony

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RichSchoony

yeah like lovellman is trying to say, the tricep push downs and dumbbell overhead extensions are not a superset together, they are two separate exercises. you only quadruple drop set the dumbbell overhead extensions. you finish the three sets for pushdowns, then move on to the overhead extensions.

Aug 31, 2012 1:15pm | report
 
forestopher

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forestopher

Thanks for the response guys thats much clearer now

Aug 31, 2012 6:41pm | report
ExpLoZovE

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ExpLoZovE

I will try this on monday.
can't wait

Aug 31, 2012 2:16pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 167.77 lbs
  • bf: 10.0%
Rouge771

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Rouge771

new goal...incline press 275 like steve cook lol, man cant wait to try this workout! thanks steve!

Aug 31, 2012 3:05pm | report
 
Basketball22

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Basketball22

This looks like a beast workout! And realistic volume for a natural lifter. Not 30-40 sets like some workouts in magazines.

Aug 31, 2012 5:09pm | report
 
SimplyJay

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SimplyJay

For the first lift it says incline dumbbell press but in the video he is doing barbell, anyone notice this? I was thinking of using dumbbells then for the 21 rep moving over to barbell real fast. I'm excited to begin this after I finish up the Stoppani 12 weeks to size.

Aug 31, 2012 6:06pm | report
 
stevecook_32

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stevecook_32

I want people to switch it up between DB and BB

Sep 3, 2012 3:45pm | report
sumnall

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sumnall

yeah I am just starting this and I noticed it so was going to try both.

Mar 13, 2013 4:26am | report
huynhtommy94

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huynhtommy94

Should we drink our protein before or after our ab workout? Because my body may need the nutrients immediately after the chest and triceps workout, but my stomachs not going to like me for all the excess liquid from the protein drink.

Aug 31, 2012 6:35pm | report
 
jfruge87

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jfruge87

i would have that problem too. what i would usually do is just switch my routine up. do your ab workout before your chest and tri. that way when your done with chest and tris you can drink it right after. or you can just drink it after your entire workout because either way your going to moving and working out, so i dont think it will hurt to wait till your done with both.

Sep 2, 2012 2:44pm | report
stevecook_32

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stevecook_32

U dont need to chug your shake. Just start sipping it. Like you would water during your workout.

Sep 3, 2012 3:47pm | report
Matty57

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Matty57

What wait do i use??!!

Aug 31, 2012 10:17pm | report
 
stevecook_32

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stevecook_32

The weight you start with is going to be up to u. Use good form. Hit failure and make sure u are going through the full range of motion.

Sep 3, 2012 3:48pm | report
MrWaddles

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MrWaddles

Anyone know the music that was played? I need new music that keeps me focused.

Aug 31, 2012 10:30pm | report
 
CaptainMarc

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CaptainMarc

Pandora.com will give you new ideas for sure

Sep 1, 2012 4:36am | report
EduardoSegatto

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EduardoSegatto

Try Shazam app

Jan 3, 2013 8:50pm | report
EduardoSegatto

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EduardoSegatto

Try Shazam app

Jan 3, 2013 8:50pm | report
EduardoSegatto

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EduardoSegatto

Try Shazam app

Jan 3, 2013 8:50pm | report
AceHighX

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AceHighX

Try genius on Itunes and try Spotify! It rocks.

Feb 23, 2013 11:37pm | report
Showing 1 - 25 of 502 Comments

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