Day 1: Chest and Triceps

Advanced Routine Structure

• Day 1 (Monday): Chest and Triceps
• Day 2 (Tuesday): Back and Biceps
• Day 3 (Wednesday): Rest
• Day 4 (Thursday): Legs
• Day 5 (Friday): Shoulders and Traps
• Day 6 (Saturday): Arms (Triceps and Biceps)
• Day 7 (Sunday): Rest

Warm-Up:

1. Dynamic Stretching (5-7 minutes):
• Arm circles, shoulder rolls, chest openers.
• Light band pull-aparts or resistance band warm-up to activate shoulders and triceps.
2. Warm-Up Sets for Chest Exercises:
• Perform two warm-up sets of incline dumbbell presses at about 50-60% of working weight, aiming for 15-20 reps to fully warm up your chest, shoulders, and triceps.

Exercises and Execution:

Chest Work

1. Incline Dumbbell Press

• Setup: Adjust bench to a low incline (15-30 degrees).
• Execution:
• Start with two warm-up sets (20 reps).
• For working sets, choose a weight that allows 12-15 reps per set.
• Perform 4 sets, with the last two sets including a drop set to failure. For these drop sets, reduce the weight by 20-30% after reaching failure and continue until you can t perform any more reps.
• Form Cues: Maintain a controlled tempo, pressing up while engaging the chest. Avoid locking out at the top to keep tension on the muscle.

2. Flat Barbell Bench Press

• Execution:
• Perform 4 sets at 12-15 reps.
• On the last two sets, drop weight by 20-30% after failure and perform additional reps until you reach complete muscle fatigue.
• Form Cues: Grip the bar slightly wider than shoulder-width; lower the bar to mid-chest and drive up without locking elbows to maximize chest engagement.

3. Dips

• Setup: Use a dip station; if available, add weight with a belt once body weight is no longer challenging.
• Execution: Perform 4 sets of 10-12 reps.
• Form Cues: Lean slightly forward to emphasize chest involvement. Descend to a 90-degree elbow angle, and press up while squeezing chest and triceps.

4. Cable Flys (Under Shoulder Height)

• Execution: Complete 4 sets of 12-15 reps, with a focus on a 2-3 second negative on each rep.
• Form Cues: Set cables at a slightly lower angle to engage the full chest. Reach out in front and hold the squeeze briefly at the top, keeping the motion controlled.

Triceps Work

5. Tricep Rope Pushdowns

• Execution: Perform 4 sets of 12-15 reps.
• Form Cues: Stand upright, keeping elbows close to the body. Extend down fully to feel the contraction in the triceps, and avoid swinging or leaning.

6. One-Arm Overhead Tricep Extensions

• Execution: Complete 4 sets of 15 reps on each arm.
• Form Cues: Keep the upper arm close to your head; avoid flaring the elbow out to isolate the triceps more effectively.

7. Seated Dumbbell Tricep Press (Two Hands)

• Setup: Sit with a single heavy dumbbell overhead, held with both hands.
• Execution: Perform 4 sets of 10-12 reps, with weight that s challenging for this range.
• Form Cues: Keep elbows close together, and lower the dumbbell behind the head until your arms reach a 90-degree angle before pressing back up.

Rest Intervals

• Between Sets: Rest 90-120 seconds between sets for all exercises except those with drop sets, where you can extend rest up to 2-3 minutes.
• Between Exercises: Rest 2-3 minutes to allow full recovery between different exercises, particularly when transitioning from chest to triceps.

Post-Workout Cool Down:

• Stretching (5-10 minutes): Perform static stretches for chest, shoulders, and triceps. For example, chest wall stretch, shoulder stretches, and tricep overhead stretch.
• Foam Rolling: Roll out chest and triceps if they feel tight to promote recovery.

Weekly Progression Tips:

• Aim to increase weight by 2.5-5% each week or try to add 1-2 reps per set for progressive overload.
• Keep track of weights and reps in a workout log to gauge progress and adjust each week.

This approach ensures you target the muscle groups fully and progress consistently without overreaching.

 

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