Y3T: Week 5, Day 30, Chest And Triceps

Keep working this week two cycle for the upper body of a Greek god! Your chest and triceps will thank you.

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We're giving your 2A fast-twitch muscle fibers a workout this week. That means a lot of reps. Get them all in -- don't sell yourself short. For monster mass, you need to do the program correctly.

Those flyes and presses will carve pecs that Thor would want and triceps Heracles would fight for! So give it all you have today, you get to rest tomorrow.

Y3T Week 5: 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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