[av_section min_height=” min_height_px=’500px’ padding=’default’ shadow=’no-shadow’ bottom_border=’border-extra-arrow-down’ id=” color=’main_color’ custom_bg=’#2d5c88′ src=” attachment=” attachment_size=” attach=’scroll’ position=’top left’ repeat=’no-repeat’ video=” video_ratio=’16:9′ overlay_opacity=’0.5′ overlay_color=” overlay_pattern=” overlay_custom_pattern=”] [av_textblock size=” font_color=’custom’ color=’#ffffff’]

Notes

  • Any exercise marked with *Superset must be completed immediately after with no rest.
  • Simply Lift as heavy as possible but never sacrifice form
  • Refer to videos for perfect form
  • Rest whatever is required. ie 90 seconds to 2 mins if needed. You can rest up to 3 mins on bench press to max out lifts
  • Last of all, HAVE FUN!!
[/av_textblock] [/av_section] [av_heading tag=’h1′ padding=’10’ heading=’Chest + Triceps’ color=” style=’blockquote modern-quote modern-centered’ custom_font=’#ffffff’ size=” subheading_active=” subheading_size=’15’ custom_class=”][/av_heading] [av_textblock size=” font_color=” color=”]
[av_notification title=’Mobile Use’ color=’custom’ border=” custom_bg=’#2d5c88′ custom_font=’#ffffff’ size=’large’ icon_select=’yes’ icon=’ue8ac’ font=’entypo-fontello’] For mobile use slide workout to the left to see the reps and sets or download the program at the bottom of this page
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[/av_textblock] [av_table purpose=’tabular’ pricing_table_design=’avia_pricing_default’ pricing_hidden_cells=” caption=” responsive_styling=’avia_scrollable_table’] [av_row row_style=’avia-heading-row’][av_cell col_style=’avia-highlight-col’]EXERCISE[/av_cell][av_cell col_style=’avia-highlight-col’]SETS[/av_cell][av_cell col_style=’avia-highlight-col’]REPS[/av_cell][/av_row] [av_row row_style=”][av_cell col_style=’avia-highlight-col’]

Bench press

Click for video [/av_cell][av_cell col_style=’avia-highlight-col’]5[/av_cell][av_cell col_style=’avia-highlight-col’]3 – 5 reps[/av_cell][/av_row] [av_row row_style=”][av_cell col_style=’avia-highlight-col’]

Incline bench press

[/av_cell][av_cell col_style=’avia-highlight-col’]4[/av_cell][av_cell col_style=’avia-highlight-col’]6 – 10 reps[/av_cell][/av_row] [av_row row_style=”][av_cell col_style=’avia-highlight-col’]

Incline flys

[/av_cell][av_cell col_style=’avia-highlight-col’]4[/av_cell][av_cell col_style=’avia-highlight-col’]12 – 15 reps[/av_cell][/av_row] [av_row row_style=”][av_cell col_style=’avia-highlight-col’]

Dumbbell pullovers

immediately followed by dips to failure….[/av_cell][av_cell col_style=’avia-highlight-col’]3[/av_cell][av_cell col_style=’avia-highlight-col’]12 – 15 reps[/av_cell][/av_row] [av_row row_style=”][av_cell col_style=’avia-highlight-col’]

*SUPERSET dips

To be completed immediately after dumbbell pullovers
[/av_cell][av_cell col_style=’avia-highlight-col’]1[/av_cell][av_cell col_style=’avia-highlight-col’]To failure[/av_cell][/av_row] [av_row row_style=”][av_cell col_style=’avia-highlight-col’]

Close grip bench press

Click for video [/av_cell][av_cell col_style=’avia-highlight-col’]4[/av_cell][av_cell col_style=’avia-highlight-col’]8 – 10 reps[/av_cell][/av_row] [av_row row_style=”][av_cell col_style=’avia-highlight-col’]

Skull crushes

[/av_cell][av_cell col_style=’avia-highlight-col’]3[/av_cell][av_cell col_style=’avia-highlight-col’]10 – 12 reps[/av_cell][/av_row] [av_row row_style=”][av_cell col_style=’avia-highlight-col’]

Reverse grip pull downs

immediately followed by close grip push ups to failure….[/av_cell][av_cell col_style=’avia-highlight-col’]3[/av_cell][av_cell col_style=’avia-highlight-col’]12 reps[/av_cell][/av_row] [av_row row_style=”][av_cell col_style=’avia-highlight-col’]

*SUPERSET close grip push ups

To be completed immediately after reverse grip pull downs[/av_cell][av_cell col_style=’avia-highlight-col’]1[/av_cell][av_cell col_style=’avia-highlight-col’]To failure[/av_cell][/av_row] [/av_table] [av_image src=’https://bodybyleon.com.au/wp-content/uploads/2015/06/sw_Chest-Triceps-cover1.jpg’ attachment=’3675′ attachment_size=’full’ align=’center’ animation=’pop-up’ styling=” hover=” link=’manually,https://bodybyleon.com.au/wp-content/uploads/2015/07/sw-Chest-Triceps.pdf’ target=’_blank’ caption=” font_size=” appearance=” overlay_opacity=’0.4′ overlay_color=’#000000′ overlay_text_color=’#ffffff’][/av_image] [av_button label=’Print your workout log’ link=’manually,https://bodybyleon.com.au/wp-content/uploads/2015/07/sw-Chest-Triceps.pdf’ link_target=’_blank’ size=’medium’ position=’center’ icon_select=’yes’ icon=’ue8ac’ font=’entypo-fontello’ color=’theme-color’ custom_bg=’#444444′ custom_font=’#ffffff’]

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