Workout Plans
Weighted Bench Dip thumbnail
James Farrell
James Farrell

Day 1 : Chest & Triceps

Exercises 5
Equipment Yes

Exercise 1

Dumbbell Bench Press You'll need: Bench, Dumbbells How to
Dumbbell Bench Press thumbnail
5 sets
12-20, 6-12* reps
60 sec rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 2

Incline Smith Machine Bench Press You'll need: Smith Machine How to
Incline Smith Machine Bench Press thumbnail
4 sets
12-20, 6-12*c reps
60 sec rest
*Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 3

Bench Dip You'll need: Bench How to
Bench Dip thumbnail
4 sets
12-20, 6-12* reps
60 sec rest
*Perform weighted: 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 4

One-Arm Triceps Pushdown How to
One-Arm Triceps Pushdown thumbnail
4 sets
12-20, 6-12* reps
60 sec rest
*Perform weighted: 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).

Exercise 5

Single-Arm Cable Chest Flye You'll need: Cable Machine
exercise image placeholder
3 sets
12-20, 6-12* reps
60 sec rest
*Per side. Perform 12-20 reps for weeks 1-2 (endurance) and 6-12 reps for weeks 3-6 (hypertrophy).
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