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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!

  • 35 minutes
  • Intermediate
  • Chest · Triceps

Interests

Build muscle

Anatomy

Equipment

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Bench

Dumbbell

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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 12 12
Rest - 00:50
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps Time (s)
1 - 40
Rest - 00:50
Standing Single Arm Tricep Extension with Dumbbell
Intermediate
Triceps
Set Reps Weight (kg)
1 10 12
Rest - 00:50
2 10 12
Rest - 00:50
Tricep Dips on Bench
Intermediate
Triceps
Set Reps Time (s)
1 - 40
Rest - 00:50
Dumbbell Flat Bench Hex Press
Beginner
Chest
Set Reps Weight (kg)
1 12 12
Rest - 00:50
Kneeling Tricep Kickbacks with Dumbbells
Intermediate
Triceps
Set Reps Weight (kg)
1 10 12
Rest - 00:50
Dumbbell Bench Press 21s with Pronated Grip
Intermediate
Chest
Set Reps Weight (kg)
1 21 12
Rest - 00:50
Skull Crusher Laying Dumbbell Tricep Extension
Beginner
Triceps
Set Reps Weight (kg)
1 10 12
Rest - 00:50
Incline Bench Press with Pronated Grip Dumbbells
Beginner
Chest
Set Reps Weight (kg)
1 12 12
Rest - 00:50
Tricep Kickbacks on Incline Bench with Dumbbells
Beginner
Triceps
Set Reps Weight (kg)
1 10 12
Rest - 01:00

Heads up - Superset next

Superset 1

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 12 12
Skull Crusher Laying Dumbbell Tricep Extension
Beginner
Triceps
Set Reps Weight (kg)
1 13 12
Rest - 01:00

Heads up - Superset next

Superset 2

Seated Overhead Tricep Extension with Dumbbells
Intermediate
Triceps
Set Reps Weight (kg)
1 12 12
Tricep Dips on Bench
Intermediate
Triceps
Set Reps
1 15
Rest - 01:00

Heads up - Superset next

Superset 3

Dumbbell Bench Press Pronated Grip
Beginner
Chest
Set Reps Weight (kg)
1 12 12
Full Bodyweight Press Ups
Intermediate
Chest
Set Reps
1 15
Rest - 01:00

BONUS Round

Get ready to burn out your triceps with AMRAP! 💪 Do as many reps as possible for an extra pump! 🔥

Tricep Dips on Bench
Intermediate
Triceps
Set Time (s)
1 30

Created by

Leon Ward’s BurnIt
Personal trainer

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