Advanced Workout (Day 4) - CHEST & TRICEPS

Advanced Workout (Day 4) - CHEST & TRICEPS

WORKOUT OPTIONS:
- Do all exercises once, and then repeat 3 more times like a circuit (with a 10-second rest between exercises) OR
- Do each exercise for 3 sets (with a 1-minute rest between sets)

GOALS:
- For toning - aim for 15-20 reps per set
- For hypertrophy - aim for 8-10 reps per set
- For strength - aim for 3-5 reps per set

Subscribe Share
Advanced Workout (Day 4) - CHEST & TRICEPS
  • Incline Dumbbell Presses - (All Views)
    00:30
    Incline Dumbbell Presses - (All Views)

    Incline Dumbbell Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major
    - Serratus anterior
    - Pectoralis major, clavicular part

    TRICEPS
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Middle deltoid

    BACK
    ...

  • Dumbbell Presses - (All Views)
    00:30
    Dumbbell Presses - (All Views)

    Dumbbell Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Teres ...

  • Decline Presses - (All Views)
    00:30
    Decline Presses - (All Views)

    Decline Presses - (All Views)

    ///// PRIMARY MUSCLES WORKED

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, long head
    - Triceps brachii, medial head

    ///// SECONDARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major
    - Subscapularis

    CHEST
    - Serratus anterior

    BICEPS
    - Brachialis

    FOREARMS
    -...

  • Cable Crossover Flys - (All Views)
    00:30
    Cable Crossover Flys - (All Views)

    Cable Crossover Flys - (All Views)

    ///// PRIMARY MUSCLES WORKED

    CHEST
    - Pectoralis major
    - Pectoralis minor

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Sternocleidomastoid

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Latissimus dorsi
    - Trapezius

    CHEST
    - Serratus anterior

    TRIC...

  • Dumbbell Pullovers - (All Views)
    00:30
    Dumbbell Pullovers - (All Views)

    Dumbbell Pullovers - (All Views)

    ///// PRIMARY MUSCLES WORKED

    BACK
    - Latissimus dorsi
    - Teres major

    CHEST
    - Pectoralis major
    - Serratus anterior

    TRICEPS
    - Triceps brachii, long head

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid
    - Middle deltoid
    - Posterior deltoid

    BACK
    - Teres minor...

  • Push-Downs - (All Views)
    00:30
    Push-Downs - (All Views)

    Push-Downs - (All Views)

    ///// PRIMARY MUSCLES WORKED

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKED

    NECK
    - Levator scapula
    - Splenius capitis
    - Sternocleidomastoid
    - Scalenes

    SHOULDERS
    ...

  • Parallel Bar Dips - (All Views)
    00:30
    Parallel Bar Dips - (All Views)

    Parallel Bar Dips - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    BICEPS
    - Brachialis

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKED

    SHOULDERS
    - ...

  • Push-Ups - (All Views)
    00:30
    Push-Ups - (All Views)

    Push-Ups - (All Views)

    ///// PRIMARY MUSCLES WORKED

    SHOULDERS
    - Anterior deltoid

    CHEST
    - Pectoralis major
    - Pectoralis major, clavicular part

    TRICEPS
    - Triceps brachii, lateral head
    - Triceps brachii, long head
    - Triceps brachii, medial head

    FOREARMS
    - Anconeus

    ///// SECONDARY MUSCLES WORKE...

×