Big Man On Campus: Week 12, Day 78

Become the Big Man on Campus. Jumpstart your growth with a Day 78's chest and triceps workout.

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It's week twelve! You've done an incredible thing. But it's not over yet. This last week is essential to continuing your mass gain. Go heavier this week than you ever have. Give those new, strong muscles the challenge they need. The iron is calling!

Day 78: 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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