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Front of Hydra-Charge tub showing HYDRATION label and Orange Mango flavor, 60 servings on white background #flavor_orange mango
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Empty commercial gym with cable machines, benches, and a hanging heavy bag in dim industrial lighting
Nov 8, 20211 min read

Day 16:Chest & Triceps

Give your lower body some much needed rest and hit your upper body hard today. The decrease in reps allows you to lift a little heavier, which is important for making the muscle grow.

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Exercise

Start Position

End Position

Dumbbell Bench Press

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Person lying on a flat bench in the start position of a dumbbell bench press holding dumbbells at chest Person lying on a flat bench pressing two dumbbells overhead, arms fully extended, gym setting

Dumbbell Flye

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Person in start position for dumbbell flye lying on flat bench holding dumbbells above chest in a gym Person lying on a flat bench performing a dumbbell flye end position in a gym

Incline Dumbbell Bench Press

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Person lying on an incline bench holding dumbbells at shoulder level in the starting position for a chest press in a gym Person performing incline dumbbell bench press, pressing dumbbells overhead on an incline bench in a gym

Incline Dumbbell Flye

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Woman lying on an incline bench holding dumbbells above her chest with elbows slightly bent preparing for an incline dumbbell fly in a gym Person lying on an incline bench performing the dumbbell fly end position with slight elbow bend, dumbbells held above chest in a gym

Triceps Pushdown
(Straight-bar Attachment)

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Woman at a cable machine in the start position for a triceps pushdown, holding a straight bar with elbows tucked to her sides Person performing triceps pushdown end position on a cable machine with straight bar attachment

Cable Overhead Triceps Extension
(Straight-bar Attachment)

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Woman performing overhead cable triceps extension with straight-bar attachment in a gym while a trainer steadies her Person performing cable overhead triceps extension with straight-bar attachment in a gym

Bench Dips

Warm-up sets: 2
Working sets: 3
Reps: 10 reps to reach failure

 Woman preparing to perform bench dips on a gym bench (start position) Person doing a triceps dip using a bench, lowering their body with elbows bent in a gym setting

Read more

Empty commercial gym with cable machines, benches, and a punching bag under moody lighting
Nov 8, 2021
Day 23:Chest & Triceps
Empty gym interior showing cable machines, benches, and a punching bag with natural light from windows
Nov 8, 2021
Day 2:Chest & Triceps
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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Results may vary.