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Chest & Triceps | Apex ~ Bigger, Bolder Muscles

This workout is designed to give a mega pump for Chest & Triceps. It combines resistance, callisthenics and AMRAP (not for the faint hearted) ******************************************** Reps | 10 Weight | 70% 1RM (you choose)

  • 55 minutes
  • Intermediate
  • Chest · Triceps

Interests

Bodybuilding Build muscle

Anatomy

Equipment

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Dumbbell

Bench

Cable Machine

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Exercises

Tags 🏷

#50mins #advanced #intermediate #gym #dumbbells #barbell #machine #size #hypertrophy #bench

Phase One

Dumbbell Floor Press
Beginner
Chest
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Rest - 00:45
4 10 -
Skull Crusher Laying Dumbbell Tricep Extension
Beginner
Triceps
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Rest - 00:45
4 10 -

To Failure

**⏱ Count Up on the timer ⏱** ✅ Keep note of your Reps

Incline Push Up
Beginner
Chest | Shoulders
Set Reps Time (s)
1 - -
Rest - 00:45
2 - -
Rest - 00:45
3 - -
Rest - 00:45
4 - -
Bench Dip
Intermediate
Triceps
Set Reps Time (s)
1 - -
Rest - 00:45
2 - -
Rest - 00:45
3 - -
Rest - 00:45
4 - -

Phase Three

Chest Flye Decline Bench Dumbbell
Intermediate
Chest
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Dumbbell Overhead Tricep Extension (Crush Grip)
Beginner
Triceps
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Rest - 00:45
4 10 -
Standing Tricep Pushdown on Cable with Rope
Beginner
Triceps
Set Reps Weight (kg)
1 10 -
Rest - 00:45
2 10 -
Rest - 00:45
3 10 -
Cable Crossover (Low to High)
Intermediate
Chest
Set Reps Weight (kg) Time (s)
1 - - 60
Rest - 00:45
2 - - 60
Rest - 00:45
3 - - 60

Created by

Apex Fitness
Personal trainer

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