The 21-Day Shred: Chest & Triceps, Day 9

Day nine is a traditional bodybuilding split routine that focuses on developing the chest then the triceps in a primary to secondary fashion. MEN’S FITNESS digital director Mike Simone demonstrates the execution of the workout.

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THE WORKOUT: Chest and Triceps, Day 9

CHEST

1. FLOOR PRESS
4 sets x 10-12 reps
rest 30 seconds

2. PRONE FLYE
4 sets x as many reps as possible
rest 30 seconds

3. PULLOVER
3 sets x 12-15 reps
rest 30 seconds

4. PLATE PRESSOUT
3 sets x 12-20 reps
rest 30 seconds

TRICEPS

1. CLOSE-GRIP BENCH PRESS
4 sets x 8, 8, 8, as many as possible
rest 60 seconds

2. DECLINE TRICEPS EXTENSION
4 sets x as many reps as possible
rest 15 seconds

3. BAND PUSHDOWN
As many sets needed to reach 100 total reps
rest as needed

Apparel
Shirt: QORtec Seamless Crew SS
Baselayer Tight: QORtec Seamless Training Tight

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