Chest & Triceps

Today we're concentrating on the push motion exercises, namely the chest and the tricep muscle groups. I'm going to keep the exercises simple to begin with and we'll get more advanced down the line. For now though I just want to get your muscles attuned to exercising.

All sets are incline, which means that with each set you should increase the weight slightly as you reduce the rep count in order to keep in intensity up. The entire routine should take no longer than 25 minutes. Trying to keep your rests between sets and exercises to 30 seconds.

Bench Press - 5 Sets - Reps 15, 12, 10, 8, 5
Tricep Dips - 3 Sets - Reps 12, 10, 8
Dumbbell Press - 2 Sets - Reps 12, 10
Dumbbell Flys - 2 Sets - Reps 12, 10
Overhead Tricep Extensions (Skullcrushers) - 2 Sets - Reps 12, 10
Cable Pullover - 2 Sets - Reps 12, 10
Cable Pulldown - 2 Sets - Reps 12, 10

Stretch out, done.

Remember to keep the weight to an intensity where those last couple of reps are tricky. And don't worry about the fact there's only two sets in a lot of the exercises. Like I said, trust me. If you want me to go into detail on testosterone levels on hypertrophic depletion I can (to prove a point), but I don't want to.