View this plan on Fitain

BurnIt BUILD | Chest & Triceps

Welcome to BUILD Chest & Triceps. We’re going to pump up your muscles with a mix of traditional muscle-building techniques and bodyweight exercises. Get ready to feel the burn and see the gains!

  • 30 minutes
  • Intermediate
  • Chest · Triceps

Interests

Build muscle

Anatomy

Equipment

Don't have the equipment you need? Click to order from one of our affiliated partners.

Bench

Dumbbell

Want more plans like this?

Download Fitain today to find, create, share and complete plans just like this one - all for FREE!

Exercises

Before we start (HOW TO)

Here’s a pro tip: it’s best to do this in wizard mode. That way, you’ll see the rest periods in between exercises and have access to the timer.

Phase One

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 10 12
Rest - 00:50
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps Time (s)
1 - 30
Rest - 00:50
Standing Single Arm Tricep Extension with Dumbbell
Intermediate
Triceps
Set Reps Weight (kg)
1 10 10
Rest - 00:50
2 10 10
Rest - 00:50
Tricep Dips on Bench
Intermediate
Triceps
Set Reps Time (s)
1 - 30
Rest - 00:50
Dumbbell Flat Bench Hex Press
Beginner
Chest
Set Reps Weight (kg)
1 10 12
Rest - 00:50
Kneeling Tricep Kickbacks with Dumbbells
Intermediate
Triceps
Set Reps Weight (kg)
1 10 10
Rest - 00:50
Dumbbell Bench Press 21s with Pronated Grip
Intermediate
Chest
Set Reps Weight (kg)
1 21 8
Rest - 00:50
Skull Crusher Laying Dumbbell Tricep Extension
Beginner
Triceps
Set Reps Weight (kg)
1 10 10
Rest - 01:00

Heads up - Superset next

Superset 1

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 12 10
Skull Crusher Laying Dumbbell Tricep Extension
Beginner
Triceps
Set Reps Weight (kg)
1 12 10
Rest - 01:00

Heads up - Superset next

Superset 2

Seated Overhead Tricep Extension with Dumbbells
Intermediate
Triceps
Set Reps Weight (kg)
1 12 10
Tricep Dips on Bench
Intermediate
Triceps
Set Reps
1 13
Rest - 01:00

Heads up - Superset next

Superset 3

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 12 10
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps
1 13

Created by

Leon Ward’s BurnIt
Personal trainer

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Learn more

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.