Chest and Tricep Workout: The 45-minute Split Routine

If you’ve spent some time in the gym before you could probably bet that the first day of the week (or a new program) is going to start with chest. OK, that’s not always the case.

In fact, there’s quite the case to do legs on day one, but that’s for another day. This split routine chest and tricep workout is straight from the total-body redemption plan. As expected, it starts with the chest, then progresses into the secondary muscle group, your triceps.

However, contrary to where most would start with the barbell bench, this chest and tricep workout is all about the dumbbells. Why? They’re good for building up any muscular imbalances and can even be a bit better on the joints.

Both muscle groups in this workout get a nice mix of everything—a big primarily move, followed by more focused isolation work, some cables, and bodyweight exercises.

 

Table of Contents

 

The 45-minute Chest and Triceps Workout Split Routine

1. DB Bench Press

Sets: 5
Reps: 8-12

 

2. Incline DB Bench Press

Sets: 4
Reps: 8-12

 

3. Cable Flye

Sets: 4
Reps: 8-12

 

4. Dip

Sets: 3
Reps: Failure

 

5. Push Up

Sets: 3
Reps: Failure

 

6. EZ-Bar Skullcrusher

Sets: 4
Reps: 8-12

7. Cable Pushdown

Sets: Sets: 3
Reps: 8-12

 

8. Single-Arm Pushdown

Sets: 3
Reps: 8-12

 

9. Medicine Ball Push-Ups

Sets: 4
Reps: 8-12
Rest 30-45 seconds between sets.

 

In week 4

  • Begin using the “rest-pause method.”
  • During the final set of each exercise.
  • Complete reps to failure
  • Rest 5 seconds, and complete as many more reps as possible.

In week 5

  • Your final set of DB Bench Presses for chest and final set for EZ-Bar
  • Skullcrushers for triceps will be a triple drop set.
  • Perform the number of reps, drop 5 pounds, continue to failure, drop 5 pounds, continue to failure again.

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