Beginner Bodybuilding Intermediate Workout Plan

Grow Your Chest and Triceps with This Workout!

Grow Your Chest and Triceps with This Workout!

Do you want to build bigger, stronger chest and tricep muscles? Of course you do! 

Building bigger and stronger muscles requires dedication and commitment, but with the right exercises and workout plan, you can start seeing results quickly. 

This chest and tricep workout will help you build an impressive physique and give you the confidence to show off your hard work!

About the Chest and Triceps Workout

This workout will require gym equipment (dumbbells and barbells) and will take about an hour to complete. It was built to stimulate your chest and triceps with a variety of methods and angles to activate the most muscle fibers.

This workout provides a fast pump that will last into your day! It is structured for maximum growth and visible muscle gain.

It is important that during this workout, you don’t stress about the weight too much. This isn’t a powerlifting workout! Keep your negatives slow, focus on feeling the muscle contract, and control the movement throughout the entire range of motion.

The Workout

  1. Dumbbell Chest Press- 4 x 8-12
  2. Incline Dumbbell Bench Press- 3 x 8-12
  3. Dumbbell Skull Crushers- 3 x 8-12
  4. Tricep Rope Extensions- 5 minutes of constant reps
  5. Dips- 3 x 8-12

Then finish with a descending ladder superset of Floor Presses and Push-Ups. In the first superset, do ten reps of each, in the second set do nine, then eight, and so on until you hit one rep.

How to Get the Most out of This Workout

As with any workout meant to increase muscle mass, the training is only a small piece of the puzzle. You also need to ensure you are eating in a caloric surplus, getting the proper nutrients, and drinking enough water. Additionally, if your sleep is down or stress levels are up, then you won’t see the best possible results with this (or any) workout.

You should also supplement protein if you cannot consume enough throughout the day and creatine to get the most out of your workouts.

How Often Should You Work Your Chest and Triceps?

Total weekly training volume is a significant factor in gaining muscle mass. Training volume consists of total weight, sets, reps, and time under tension.

If you are serious about adding muscle, you should be hitting that muscle group at least twice weekly. However, if recovery allows and you have the proper training program, you can train that muscle group up to four times per week.

This training plan should be completed at most twice per week because of its amount of training volume.

Can You Train Chest and Triceps Together?

Although the chest and triceps are separate muscle groups, you can absolutely train them together. In fact, good luck not doing so.

Many movements for one involve the other, so it makes sense to keep them paired to stimulate the most muscle growth. Unless you are not getting the proper recovery, it is unlikely training them together will impede your progress.

How Long Should a Chest and Tricep Workout Be?

It is generally recommended to keep training sessions between 60 to 90 minutes. However, shorter rests will increase the workout intensity, and anything over about 20 minutes is enough to start seeing results.

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