This complete chest and triceps workout designed to help you get shredded. This workout focuses on high-intensity exercises, combining compound movements with isolation exercises, to maximize muscle definition and fat loss.
Chest and Triceps Shredding Workout
Warm-Up (10 minutes)
- Dynamic Stretching: Arm circles, shoulder rotations, and chest openers.
- Light Cardio: 5 minutes on a treadmill or rowing machine.
- Warm-Up Sets: 2 sets of light weight bench press (15-20 reps).
1. Barbell Bench Press
- Sets: 4
- Reps: 8-10
- Rest: 60 seconds between sets
- Notes: Focus on a controlled descent and explosive push-up. Keep your core tight and feet flat on the ground.
2. Incline Dumbbell Press
- Sets: 4
- Reps: 10-12
- Rest: 60 seconds between sets
- Notes: Set the bench at a 30-45 degree angle. Press the dumbbells up and together, squeezing your chest at the top.
3. Superset: Chest Flyes and Push-Ups
A1. Cable or Dumbbell Flyes
- Sets: 3
- Reps: 12-15
- Notes: Focus on a deep stretch at the bottom and a strong contraction at the top.
A2. Push-Ups
- Sets: 3
- Reps: To failure
- Rest: 60 seconds after completing both exercises
- Notes: Perform push-ups with proper form, keeping your body in a straight line.
4. Superset: Triceps and Chest
B1. Tricep Dips
- Sets: 3
- Reps: 10-12
- Notes: Use parallel bars or a bench, leaning slightly forward to engage both the chest and triceps.
B2. Close-Grip Bench Press
- Sets: 3
- Reps: 8-10
- Rest: 60 seconds after completing both exercises
- Notes: Keep your grip just inside shoulder width, lowering the bar to your chest and pressing up, focusing on tricep engagement.
5. Skull Crushers (Lying Tricep Extension)
- Sets: 3
- Reps: 10-12
- Rest: 60 seconds between sets
- Notes: Use an EZ curl bar, lowering it towards your forehead, then extending your arms fully to work the triceps.
6. Superset: Triceps Isolation
C1. Overhead Tricep Extension
- Sets: 3
- Reps: 12-15
- Notes: Use a dumbbell or EZ curl bar, lowering it behind your head and extending fully to work the long head of the triceps.
C2. Tricep Rope Pushdowns
- Sets: 3
- Reps: 12-15
- Rest: 60 seconds after completing both exercises
- Notes: Use a rope attachment, pulling the rope apart at the bottom of the movement to fully engage the triceps.
Cool Down (5-10 minutes)
- Static Stretching: Focus on the chest, shoulders, and triceps.
- Foam Rolling: Target any tight areas in the chest, triceps, and shoulders.
Shredding Tips:
- Tempo: Use a controlled tempo, focusing on the eccentric (lowering) phase of each movement to maximize muscle engagement.
- Supersets: The inclusion of supersets increases intensity and keeps your heart rate elevated, aiding in fat loss.
- Nutrition: Pair this workout with a calorie-controlled, high-protein diet to support muscle definition and fat loss.
- Consistency: Perform this workout 1-2 times per week, with adequate rest between sessions.
This chest and triceps workout is designed to help you build muscle while shedding excess fat, resulting in a more defined, shredded physique.
