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Iron Intelligence: Day 54 - Chest And Triceps

Two more workouts to go until Phase 3 hits you like a truck. Head into the weekend feeling like you've truly pushed yourself.

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Today it's on to "push" muscle groups, specifically chest and triceps. You'll be doing many of the same exercises you did during the strength phase. That way, the strength gains you accrued can be applied to those very same lifts for building muscle.

Here are a few key cues for today's workout.

Barbell bench press: Adjust the weight up or down on successive sets depending on whether you overshoot your rep target or fall short. You should be reaching muscle failure on your last rep, but don't overdo forced reps, as that'll affect your ability to complete your successive sets.

Incline dumbbell press: Keep the bench angle the same as during your strength phase.

Parallel-bar dip: This movement hits both the pecs and triceps, and as Evan has explained before, it's his favorite finisher for both. Evan is a fan of doing them in the classic "chest dip" style, with the torso tilted forward and elbows flared. Bringing the feet up will hit the chest more. Keep the descent slow and controlled, then power up explosively from the bottom position.

Day 54: Chest and Triceps

Flat Barbell Bench Press

2 warm-up sets of 8-10 reps followed by 4 working sets of 10-12 reps
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip


Incline Dumbbell Press

4 working sets of 10-12 reps
Incline Dumbbell Press Incline Dumbbell Press


Flat Dumbbell Fly

1 warm-up set of 15 reps followed by 4 working sets of 10-12 reps
Dumbbell Flyes Dumbbell Flyes


Rope Extension

1 warm-up set of 20 reps followed by 4 working sets of 12-15 reps
Cable Rope Overhead Triceps Extension Cable Rope Overhead Triceps Extension


Bodyweight Dip

4 working sets of maximum reps
Dips - Triceps Version Dips - Triceps Version

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