Y3T: Week 3, Day 16, Chest And Triceps

Give your chest and triceps a taste of the 1A slow-twitch fiber medicine. You'll melt fat and make muscle.

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Week three is designed to hit your slow-twitch fibers. These fibers are best targeted with slow and controlled repetitions. Your muscles will be under tension for a long time. Be ready to rep out any where from 20 for biceps curls to 100 for legs. You can do it -- don't quit.

Push your chest and triceps during those triple dropsets. You'll be doing a lot of reps, but slow and steady wins the race in this case. It's endurance, not explosion that you're focusing on for this week.

Y3T Week 3: Chest + Triceps
Chest
1
Smith Machine Incline Bench Press Smith Machine Incline Bench Press

2

Smith Machine Incline Bench Press

3 triple drop sets of 12-15 reps
Smith Machine Incline Bench Press Smith Machine Incline Bench Press

3

Incline Dumbbell Flyes

3 drop set of 12-16 reps
Incline Dumbbell Flyes Incline Dumbbell Flyes

Triceps
4

Triceps Pushdown

4 warm up sets
Triceps Pushdown Triceps Pushdown

5

Triceps Pushdown

3 triple drop sets of 15-20 reps
Triceps Pushdown Triceps Pushdown

6

Tricep Kickback (Performed with Cable)

3 drop sets of 15-20 reps
Tricep Dumbbell Kickback Tricep Dumbbell Kickback


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