It’s day 23 and we’re heading to the gym to crush your last chest and triceps workout. Many people focus on the biceps to make their arms look bigger, but the triceps are key for this. There are three heads to the tricep muscle, so you want to make sure you hit all three for balanced growth. 

Exercise

Start Position

End Position

Dumbbell Bench Press

Warm-up sets: 2
Working sets: 3
Reps: 8 reps to reach failure

Dumbbell Flye

Warm-up sets: 2 
Working sets: 3 
Reps: 8 reps to reach failure

Incline Dumbbell Bench Press

Warm-up sets: 2 
Working sets: 3 
Reps: 8  reps to reach failure

Incline Dumbbell Flye

Warm-up sets: 2 
Working sets: 3 
Reps: 8 reps to reach failure

Triceps Pushdown
(Straight-bar Attachment)

Warm-up sets: 2 
Working sets: 3 
Reps: 8 reps to reach failure

Cable Overhead Triceps Extension
(Straight-bar Attachment)

Warm-up sets: 2 
Working sets: 3 
Reps: 8 reps to reach failure

Bench Dips

Warm-up sets: 2 
Working sets: 3 
Reps: 8 reps to reach failure


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