4 Training schedules for a chest & tricep workout

Training schedules for a chest & tricep workout

Here are four different chest and tricep workout routines designed to promote maximum muscle growth. You can rotate these routines into your schedule to add variety and stimulate muscle growth effectively.

Workout 1: Classic Chest & Tricep Workout

  • Bench Press:
    • Warm-up: 1 set of 12-15 reps (light weight)
    • Working sets: 4 sets of 6-8 reps
    • Rest between sets: 2-3 minutes
  • Incline Dumbbell Press:
    • 3 sets of 8-10 reps
    • Rest between sets: 1.5-2 minutes
  • Chest Flyes (Machine or Dumbbell):
    • 3 sets of 10-12 reps
    • Rest between sets: 1.5-2 minutes
  • Tricep Dips or Bench Dips:
    • 4 sets of 8-10 reps
    • Rest between sets: 1.5-2 minutes
  • Tricep Pushdowns (Straight Bar Attachment):
    • 3 sets of 10-12 reps
    • Rest between sets: 1-1.5 minutes


Workout 2: Dumbbell Emphasis

  • Incline Dumbbell Press:
    • Warm-up: 1 set of 12-15 reps (light weight)
    • Working sets: 4 sets of 6-8 reps
    • Rest between sets: 2-3 minutes
  • Flat Dumbbell Flyes:
    • 3 sets of 10-12 reps
    • Rest between sets: 1.5-2 minutes
  • Decline Dumbbell Press:
    • 3 sets of 8-10 reps
    • Rest between sets: 1.5-2 minutes
  • Close-Grip Bench Press:
    • 4 sets of 6-8 reps
    • Rest between sets: 2-3 minutes
  • Skull Crushers (EZ-bar or dumbbells):
    • 3 sets of 10-12 reps
    • Rest between sets: 1-1.5 minutes


Workout 3: Supersets for Intensity

  • Superset 1: Chest
    • Flat Barbell Bench Press: 3 sets of 6-8 reps
    • Incline Dumbbell Flyes: 3 sets of 10-12 reps
    • Rest between supersets: 1.5-2 minutes
  • Superset 2: Triceps
    • Tricep Dips: 3 sets of 8-10 reps
    • Tricep Pushdowns (Rope Attachment): 3 sets of 10-12 reps
    • Rest between supersets: 1-1.5 minutes


Workout 4: Pyramid Training

  • Bench Press:
    • Set 1: 12 reps (light weight)
    • Set 2: 10 reps (increase weight)
    • Set 3: 8 reps (increase weight)
    • Set 4: 6 reps (increase weight)
    • Set 5: 12 reps (decrease weight)
    • Rest between sets: 2-3 minutes
  • Incline Dumbbell Press:
    • 4 sets of 8-10 reps
    • Rest between sets: 1.5-2 minutes
  • Close-Grip Bench Press:
    • Set 1: 12 reps (light weight)
    • Set 2: 10 reps (increase weight)
    • Set 3: 8 reps (increase weight)
    • Set 4: 6 reps (increase weight)
    • Set 5: 12 reps (decrease weight)
    • Rest between sets: 2-3 minutes
  • Tricep Pushdowns (Straight Bar Attachment):
    • 3 sets of 10-12 reps
    • Rest between sets: 1-1.5 minutes


Remember to use proper form and progressively increase the weights to continue challenging your muscles. Additionally, ensure you are consuming enough calories and protein to support muscle growth, and allow for adequate rest and recovery between workouts.