It’s day 23 and we’re heading to the gym to crush your last chest and triceps workout. Many people focus on the biceps to make their arms look bigger, but the triceps are key for this. There are three heads to the tricep muscle, so you want to make sure you hit all three for balanced growth.
Exercise
Start Position
End Position
Dumbbell Bench Press
Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure
Dumbbell Flye
Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure
Incline Dumbbell Bench Press
Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure
Incline Dumbbell Flye
Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure
Triceps Pushdown (Straight-bar Attachment)
Warm-up sets: 2 Working sets: 3 Reps: 8 reps to reach failure