Big Man On Campus: Week 2, Day 8

Become the Big Man on Campus. Jumpstart your growth with Day 8's mass-building chest and triceps workout.

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If you follow this workout exactly, I promise you'll have the pump of your life! Make sure you hit all the reps and all the sets, even if you feel like you can't. Your hard work and perseverance will be rewarded by a strong body and a strong mind!

Even if you absolutely kill it in the gym today, don't shirk your other responsibilities. Being the Big Man On Campus means that you can balance your school work, social life and time in the gym. If you have homework, do it. You'll feel better knowing you have everything checked off your 'to do' list.

Day 8: 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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