Y3T: Week 1, Day 2, Chest And Triceps

If you like heavy weight and ultimate exertion, then this is your trainer! Watch Neil Hill put the pins to Flex Lewis' chest and triceps!

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A strong chest determines your core strength, your bench press and your ability to push an opponent off his mark. Y3T will turn your pecs into plates of armor.

Watch The Video - 17:22

This training sequence pairs valuable chest reps with total triceps destruction. The triceps are the real strength in the upper arm, determining strength much more than your biceps ever will. By building mass in the posterior arm, you increase your power potential (and arm size).

Make sure you work the mind-muscle connection. You're not lifting weight for weight's sake. It's all contraction, squeeze and control. It's not about ego. The weight is irrelevant in terms of the stress you want to put on the muscle.

The Y3T program implements warm-up sets to assure your working sets impart maximum impact to the target muscle. Remember, you don't want to fatigue the muscle before you're ready to go in for your first working set. Stretch after each warm-up set.

Don't get frustrated if you lose reps. This happens if you put the amount of effort, stress, and loads into each working set.

Pro Tips

Rest-Pause: Come to a state, rest, gather energy and thoughts before you go into the next stage of rest-pause. This is a great way to go beyond your failure points, and more importantly, you put more load and stress on the fibers you target.

Rest Between Sets: The ideal rest period is based on your ability to recover before you go into your next working sets. If you take too long of rest between sets, you run the risk of injury. Rest 90 seconds between early sets, but cut the rest down to 60 seconds between the last sets to add stress to the region.

Y3T Week 1: Chest + Triceps

Incline Dumbbell Press

3-4 warm up sets
Incline Dumbbell Press Incline Dumbbell Press


Incline Dumbbell Press

4 working sets of 8-20 reps
Incline Dumbbell Press Incline Dumbbell Press


Incline Dumbbell Flyes

3 working sets of 8-10 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes


Machine Bench Press

3 working sets of 8-10 reps
Machine Bench Press Machine Bench Press


Reverse Grip Triceps Pushdown (Straight Bar)

3 warm up sets
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown


Reverse Grip Triceps Pushdown (Straight Bar)

4 working sets of 8-10 reps
Reverse Grip Triceps Pushdown Reverse Grip Triceps Pushdown


Seated Triceps Press (Shown With Dumbbell)

4 working sets of 8-10 reps
Seated Triceps Press Seated Triceps Press

Rules of Hill Road

  1. Never ask your training partner to perform more reps than he can physically do, because straightaway you put his mindset into a negative state. He's going to drop those weights before he even tries his next working set. You've taken away his confidence.
  2. If you bring your incline too far up, you will transcend the load more directly toward your shoulder.
  3. Don't go all the way down on the incline press working sets. Stop 1-to-2 inches from your chest. This puts more stress and load directly onto your chest and takes those loads and stresses away from your shoulders.
  4. If you twist your wrist, you put the load on your shoulders. Remember, flyes are a chest exercise, not a shoulder exercise.
  5. By slowing down an exercise (Rest-Pause), you place more stress on the muscle. Yes, you will see a decrease in reps, but that isn't important. Don't forget: This is about building muscle mass.
  6. At times we ask you to do exercises you may not be able to perform at your gym, because your training center may not have the equipment we list in the workout. Use your initiative; use a piece of equipment similar to the exercise we ask you to perform.
  7. Straight-bar cable push-down: The first movement to the bottom is not a repetition. That just gets you into position. The exercise begins at the bottom of the movement. Make sure you control the negative!
  8. Do NOT go to failure on warm-up sets.
  9. Do not consistently lift the weight for your training partners, because otherwise you'll never know how many reps they are actually performing on their own.
  10. The weight (and gravity) will always try to force the weight where your body finds it easier to handle the loads and stresses. By controlling the weight, you aggravate gravity.
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