Y3T: Week 2, Day 9, Chest And Triceps

On the first day of week two, you got a taste of a 2A fast-twitch workout. Let's see if your chest and triceps are up to the task.

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Week two is not a time to ease up. Even when the weight is lighter, lifting three sets of 12-to-14 reps should make you feel the burn. After a week of heavy weights, switching it up can cause some serious confusion for your body.

Use the lighter weight to focus on doing the exercises correctly. Think about which muscles should be working and how to isolate them.

Y3T Week 2: Chest + Triceps
Chest
1

Pec Deck

3 warm up sets
Butterfly Butterfly

2

Pec Deck

3 working sets of 12-14 reps
Butterfly Butterfly

3

Smith Machine Incline Bench Press

3 working sets of 12-14 reps
Smith Machine Incline Bench Press Smith Machine Incline Bench Press

4

Incline Dumbbell Flyes

2 working sets of 12-14 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

5

Incline Dumbbell Press

2 working sets of 12-14 reps
Incline Dumbbell Press Incline Dumbbell Press

Triceps
6

Seated Triceps Press

4 warm up sets
Seated Triceps Press Seated Triceps Press

7

Seated Triceps Press

2 working sets of 12-14 reps
Seated Triceps Press Seated Triceps Press

8

Weighted Bench Dip

2 working sets of 12-14 rep
Weighted Bench Dip Weighted Bench Dip

9

EZ-Bar Lying Triceps Press

2 working sets of 12-14 rep
Lying Triceps Press Lying Triceps Press

10

Wide-Grip Triceps Pushdown

2 working sets of 12-14 rep
Triceps Pushdown Triceps Pushdown


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