Big Man On Campus: Week 6, Day 36

Become the Big Man on Campus. Jumpstart your growth with Day 36's mass-building chest and triceps workout.

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It's week six. Start it off right by working your chest like you never have before! Let's get it done.

Day 36: Chest, Triceps and Abs
1

Cardio Warm-up

5 minutes
Running, Treadmill Running, Treadmill

2

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

3

Incline Dumbbell Flyes

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

4

Flat Dumbbell Press

4 sets of 6-10 reps, 60-90 seconds rest
Dumbbell Bench Press Dumbbell Bench Press
Superset
5

Dips - Chest Version

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

Pushups

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

Superset
6

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

7

Triceps Pushdown

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

8

Overhead Dumbbell Triceps Extension

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

Abs: 4 rounds, no rest between sets
9

Hanging Leg Raise

1 set to failure
Hanging Leg Raise Hanging Leg Raise

10

Exercise Ball Crunch

1 set to failure
Exercise Ball Crunch Exercise Ball Crunch

11

Decline Reverse Crunch

1 set to failure
Decline Reverse Crunch Decline Reverse Crunch

12
Seated Barbell Twist Seated Barbell Twist
NOTE: Increase weight on each working set of each exercise.


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