Big Man On Campus: Week 11, Day 71

Become the Big Man on Campus. Jumpstart your growth with Day 71's mass-building chest and triceps workout.

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It's been 70 days. That means you still have 14 more to to build mass, strength, and endurance. Jump on that incline press and get going!

Day 71: Chest, Triceps and Abs

Cardio Warm-up

5 minutes
Running, Treadmill Running, Treadmill


Incline Dumbbell Press

1 Warm-up Set: 8-12 reps, 3 sets of 8-12 reps, 60-90 seconds rest. 1 mixed-grip drop set on final set: 21 reps
Incline Dumbbell Press Incline Dumbbell Press


Incline Dumbbell Flyes

3 sets of 8-12 reps, 30-60 seconds rest, Drop set on final set
Incline Dumbbell Flyes Incline Dumbbell Flyes


Flat Dumbbell Press

4 sets of 6-10 reps, 60-90 seconds rest
Dumbbell Bench Press Dumbbell Bench Press

Dips - Chest Version

3 sets of failure
Dips - Chest Version Dips - Chest Version


3 sets to failure, 30 seconds rest between supersets
Pushups Pushups


EZ-Bar Skullcrusher

1 Warm-up Set: 8-12 reps 3 sets of 12-16 reps
EZ-Bar Skullcrusher EZ-Bar Skullcrusher

Close-Grip Barbell Bench Press

1 Warm-up Set: 8-12 reps 3 sets of 12-16 reps, 60 seconds rest between supersets
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press


Triceps Pushdown

3 sets of 12-16 reps, 30 seconds rest
Triceps Pushdown Triceps Pushdown


Overhead Dumbbell Triceps Extension

Quadruple drop set to failure, No rest
Seated Triceps Press Seated Triceps Press

Abs: 4 rounds, no rest between sets

Hanging Leg Raise

1 set to failure
Hanging Leg Raise Hanging Leg Raise


Exercise Ball Crunch

1 set to failure
Exercise Ball Crunch Exercise Ball Crunch


Decline Reverse Crunch

1 set to failure
Decline Reverse Crunch Decline Reverse Crunch

Seated Barbell Twist Seated Barbell Twist
NOTE: Increase weight on each working set of each exercise.

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